Single-arm stiff-legged deadlift

The single-arm stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back.


  1. Strengthens and builds active flexibility in the glutes and hamstrings
  2. Encourages proper posture during hip hinging
  3. Also builds upper back strength and core stability
  4. Only requires a single weight
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Single-arm stiff-legged deadlift Images


Single-arm stiff-legged deadlift Instructions

Single-arm stiff-legged deadlift muscle diagram