Straight Leg Dead Lift
The Straight Leg Dead Lift is a hip-hinge movement that stretches and strengthens the hamstrings and glutes while also engaging the lower back.
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Step-by-step instructions
- 1
Stand tall with your feet about hip-width apart. Hold a dumbbell in each hand in front of your thighs, or perform the movement with no weight.
- 2
Keep a very slight bend in your knees — do not lock them out.
- 3
Hinge forward at the hips, keeping your back flat and your core tight. Lower the dumbbells along the front of your legs toward the floor.
- 4
Lower until you feel a stretch in your hamstrings, or until your back begins to round — whichever comes first.
- 5
Squeeze your glutes and hamstrings as you drive your hips forward to return to the starting position.
- 6
Repeat.
Notes
The key to this exercise is maintaining a flat back throughout the entire movement. If your back begins to round, you have gone too far. Focus on the hip hinge, not on how low you can go.
Muscles worked
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