Dumbbell Stiff Leg Deadlift.

Make every rep count.

1. 01

   Stand tall with feet about shoulder-width apart, holding a dumbbell in each hand at your sides (palms facing in).

2. 02

   Brace your core, lift your chest, and set your shoulders “down and back.” Keep a neutral spine and let the weights hang close to your thighs.

3. 03

   Hinge at the hips: push your hips back (not down) while keeping a soft bend in your knees. Slide the dumbbells down the front of your legs, keeping them close to your body.

4. 04

   Lower only until you feel a strong hamstring stretch—typically around mid-shin (or slightly below). Stop if your back starts to round.

5. 05

   Drive through your feet and squeeze your glutes to bring your hips forward and stand back up, maintaining the same flat-back position.

6. 06

   Move smoothly and under control—no bouncing at the bottom, and keep your neck neutral (eyes a few feet in front of you).