Muscles Targeted: The main target of dumbbell stiff leg deadlifts are the muscles of the hamstrings (back of the legs). The gluteus medius is also directly involved when the dumbbell stiff leg deadlifts are performed through keeping the hips stable and moving in the full range of movement. Other muscles groups that contribute to the correct and controlled movement of the dumbbell stiff leg deadlifts are the lower back including the quadratus lumborum that causes the lateral movement of the trunk and the lumbar spine. The latissimus dorsi (upper back) is also a secondary muscle group involved with the movement as well as the arms and forearms that are responsible for keeping the proper grip throughout the entire range of motion for this exercise.
Exercise Instructions: Hold a dumbbell in each hand with your arms hanging straight down in front of your body. Begin this movement by bending at the waist and lower the dumbbells as far down to the floor as you can comfortably go. Be sure to keep your legs as straight as possible (no bend in your knees) and really let the weight of the dumbbells bring your body slowly down. On the way up, really focus on your lower back, butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your back and leg muscles do the work.