Dumbbell Stiff Leg Deadlift on Bench
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbell stiff leg deadlift on bench is a hip-hinge exercise that targets the hamstrings and glutes, with the lower back (erector spinae) working hard to stabilize your spine. Standing on a bench lets the dumbbells travel below your toes, increasing the range of motion and the stretch on your hamstrings.
Dumbbell Stiff Leg Deadlift on Bench: So führst du sie aus
- 1Stand tall on a flat, stable bench with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- 2Set your feet so they are secure on the bench surface, and brace your core to keep your spine neutral.
- 3Keep your legs nearly straight with only a soft, unlocked bend at the knees that you maintain throughout the set.
- 4Hinge at your hips, pushing your glutes back behind you while letting the dumbbells slide down along the front of your legs.
- 5Lower until you feel a strong stretch in your hamstrings, letting the dumbbells drop past the level of your toes while keeping your back flat.
- 6Stop when your hamstrings limit further range or your back is about to round, whichever comes first.
- 7Drive your hips forward and squeeze your glutes to stand back up, keeping the dumbbells close to your legs.
- 8Finish at the top standing tall without leaning back, then complete your reps and step down from the bench under control.
Technik-Tipps
- Lead the movement with your hips, not your knees — think about pushing your glutes toward the wall behind you rather than squatting down.
- Keep the dumbbells gliding close to your legs the whole way; letting them drift forward strains your lower back.
- Move at a controlled tempo on the way down to feel the hamstring stretch, then drive up with intent.
- Only go as deep as you can keep a flat back — your hamstring flexibility, not the bench, sets your range.
- Use a sturdy, wide bench and step on and off carefully, since balancing on it adds risk under load.
Häufige Fehler
- Rounding the lower back at the bottom, which shifts load off the hamstrings and onto the spine and raises injury risk.
- Bending the knees too much and turning the lift into a squat, which takes tension off the hamstrings and glutes.
- Letting the dumbbells drift away from your legs, which lengthens the lever arm and overloads the lower back.
- Chasing extra depth past your flexibility, which forces the spine to round once the hamstrings run out of stretch.
- Hyperextending or leaning back at the top instead of standing tall, which stresses the lumbar spine.
Häufig gestellte Fragen
What muscles does the dumbbell stiff leg deadlift on bench work?
It primarily works the hamstrings and glutes through the hip hinge, while the lower back (erector spinae) works to stabilize your spine and keep your back flat.
Why do the stiff leg deadlift standing on a bench?
Standing on a bench lets the dumbbells travel below the level of your toes, giving you a larger range of motion and a deeper stretch on the hamstrings than you can get from the floor.
How is a stiff leg deadlift different from a Romanian deadlift?
Both are hip hinges that target the hamstrings and glutes. The stiff leg version keeps the legs nearly straight with only a soft knee bend, emphasizing the hamstring stretch, while the Romanian deadlift keeps slightly more knee bend throughout.
How low should I lower the dumbbells?
Lower until you feel a strong stretch in your hamstrings while keeping your back flat. Stop the moment your back wants to round — your hamstring flexibility, not the depth of the bench, sets your range.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 controlled reps works well. Start light to groove the hip hinge and keep your balance secure on the bench before adding weight.
