It helps build strength and flexibility in the back of your body (your 'posterior chain').

This exercise is good for everyone, from beginners to experienced weightlifters.

Doing this exercise can make you better at sports and help prevent injuries.

To do the exercise, stand with your feet hip-width apart, holding a dumbbell in each hand.

Bend at your hips, keeping your back straight and your knees slightly bent. Your back should remain straight throughout the movement.

Lower the dumbbells towards the ground, keeping them close to your legs.

Pause briefly at the bottom, then slowly raise the dumbbells back to the starting position by squeezing your glutes and hamstrings.

Remember to control the movement throughout – avoid jerky movements.

A variation is to use a single dumbbell held in both hands in front of your body.

Another variation is to use a barbell instead of dumbbells.

A common mistake is rounding your back. This can hurt your back. Keep your back straight.

Another mistake is bending your knees too much. Keep your knees slightly bent, but don't squat down.

Don't lift too much weight at first. Start with a weight you can control and gradually increase as you get stronger.

Always listen to your body and stop if you feel any pain.

It mainly works your hamstrings (the muscles at the back of your thighs), making them stronger and bigger.

Because you keep your legs mostly straight, this exercise really focuses on those hamstring muscles.

Doing this exercise helps you stretch your hamstrings and lower back, making them more flexible and less likely to get hurt.

To do this exercise properly, you need to use your core muscles (your stomach and lower back muscles). This makes your core stronger and more stable.

Having a strong core is important for many activities, and it helps prevent injuries in your back.

Stronger hamstrings and a strong core help protect your back from injury during other exercises or everyday activities like lifting heavy objects.

This exercise is a good way to build a strong back and legs, reducing your risk of getting hurt.

Keep your back straight and your shoulders back. This is important to avoid hurting your back. Imagine a straight line from your head to your heels.

Bend at your hips: Slowly bend forward at your hips, keeping your back straight. Don't bend at your waist; let your upper body hinge forward from your hips.

Lower the weights: Lower the dumbbells towards the floor. Keep your legs mostly straight, but don't lock your knees. Stop when you feel a stretch in the back of your legs (hamstrings).

Come back up: Use your leg muscles (hamstrings and glutes) to stand back up straight. Keep your back straight throughout the whole movement.

Repeat: Do this as many times as you planned. Remember to focus on good form more than how many times you can do it.

Start light: Begin with lighter dumbbells. It's better to do it correctly with lighter weights than to get hurt trying to lift too much too soon.

Band Straight-Back Stiff-Legged Deadlift: Resistance bands add a different challenge. They help you stay stable and flexible, which is great for your lower back and glutes. The focus on a straight back improves your overall deadlift technique.

Dumbbell Romanian Deadlift (RDL): Very similar, but you can bend your knees a little. This takes some pressure off your lower back, making it gentler on your body. You still get a great hamstring and glute workout.

Barbell Stiff-Legged Deadlift: Using a barbell lets you lift heavier weights. This builds more strength in your hamstrings and glutes. It's a good choice if you want to get stronger.

All these exercises work your hamstrings and glutes. Try them out to find what feels best and helps you build strength safely.

Dumbbell Straight Leg Deadlift: Keep your legs straight throughout the lift. This really stretches your hamstrings and lower back, making them stronger and more flexible.

Dumbbell Romanian Deadlift (RDL): Bend your knees just a little. This focuses more on your hamstrings and glutes (butt muscles), and it's gentler on your lower back.

Band Straight Back Stiff Leg Deadlift: Add resistance bands. This helps you lift correctly and is great for beginners. The bands give a different kind of resistance that works your muscles more.

Trying different variations keeps your workouts interesting and helps you build different kinds of strength and flexibility. Find what works best for you!

Slightly bend your knees: Don't lock your knees completely. A small bend protects your knees from extra pressure and helps with balance. Think of a gentle bend, not a deep knee bend.

Tighten your stomach muscles: Engage your core muscles (your stomach muscles) to support your back and improve stability. This helps prevent your back from rounding and makes the lift easier to control. Imagine pulling your belly button towards your spine.

Control the weight: Don't just drop the weights. Lower them slowly and in a controlled manner. This helps protect your back and increases the effectiveness of the exercise.

Start with light weights: Begin with weights that are light enough to allow you to maintain proper form. Focus on technique before trying to lift heavier weights. It's better to do it right than to lift a lot and get hurt.

Use a mirror: Watch yourself in a mirror to make sure your form is correct. This helps you identify and correct any mistakes as you lift.

It also helps make your whole lower body stronger.

Proper form is very important to avoid injury and get the best results. Focus on keeping your back straight, hinging at your hips, and not bending your knees too much. Imagine you're trying to touch the floor with the dumbbells, keeping your back flat throughout the movement.

Common mistakes include rounding your back (this puts stress on your spine), bending your knees too much (this reduces hamstring activation), and using too much weight (this compromises your form). Start with lighter weights to master the technique before increasing the load.

There are different ways to do this exercise. You can use different weights (lighter or heavier dumbbells), change your stance (feet closer or farther apart), or even use a single dumbbell instead of two. Experiment to find what works best for you.

Once you've learned the correct technique, the stiff-leg deadlift can become a regular part of your workout routine. It's a very effective exercise for building strong legs and a powerful lower body.