Dumbbell Stiff Leg Deadlift

glutesupper legsdumbbell

Matutunan kung paano gawin ang Dumbbell Stiff Leg Deadlift nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Dumbbell Stiff Leg Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Stiff Leg Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Stiff Leg Deadlift nang may tamang form:

  1. 1Tumayo nang may lapad na katumbas ng balikat ang pagitan ng mga paa, hawak ang isang dumbbell sa bawat kamay nang overhand grip.
  2. 2Pinapanatiling tuwid ang likod at naka-engage ang core, yumuko sa balakang at ibaba ang mga dumbbell patungo sa sahig, pahintulutan ang bahagyang bend sa mga tuhod.
  3. 3Ibaba ang mga dumbbell hanggang maramdaman ang pag-unat ng hamstrings, pagkatapos ay pingitin ang glutes at itulak ang mga takong upang bumalik sa simula.
  4. 4Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Stiff Leg Deadlift

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Stiff Leg Deadlift?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

dumbbell contralateral forward lunge exercise demonstration na nagpapakita ng tamang form

dumbbell contralateral forward lunge

glutesdumbbell
dumbbell straight leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell straight leg deadlift

glutesdumbbell
dumbbell single leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell single leg deadlift

glutesdumbbell
dumbbell deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell deadlift

glutesdumbbell
dumbbell one arm snatch exercise demonstration na nagpapakita ng tamang form

dumbbell one arm snatch

glutesdumbbell
dumbbell rear lunge exercise demonstration na nagpapakita ng tamang form

dumbbell rear lunge

glutesdumbbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Stiff Leg Deadlift?

Ang Dumbbell Stiff Leg Deadlift ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Dumbbell Stiff Leg Deadlift?

Ang Dumbbell Stiff Leg Deadlift ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Stiff Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may lapad na katumbas ng balikat ang pagitan ng mga paa, hawak ang isang dumbbell sa bawat kamay nang overhand grip. Pinapanatiling tuwid ang likod at naka-engage ang core, yumuko sa balakang at ibaba ang mga dumbbell patungo sa sahig, pahintulutan ang bahagyang bend sa mga tuhod. Ibaba ang mga dumbbell hanggang maramdaman ang pag-unat ng hamstrings, pagkatapos ay pingitin ang glutes at itulak ang mga takong upang bumalik sa simula. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Stiff Leg Deadlift?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Dumbbell Stiff Leg Deadlift?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Stiff Leg Deadlift best for?

The Dumbbell Stiff Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Dumbbell Stiff Leg Deadlift sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS