Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
- Body part
- Legs: all exercises
- Movement
- Hinge: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Biceps FemorisPrimary85%
- Gluteus MaximusPrimary85%
- Erector SpinaeSecondary50%
- SemitendinosusSecondary50%
- SemimembranosusSecondary50%
- Lower AbsStabilizer25%
How to perform
Stand with a steady stance and hold the dumbbells beside the legs as shown.
Move the hips back and hinge forward only through the shorter demonstrated range.
Extend the hips to return to standing without swinging the dumbbells.
Tips
Keep the starting position of the dumbbells beside the legs distinct from the front-hold variation.
Use a load that allows a controlled return from the shorter shown range.
Common mistakes
Move the dumbbells predominantly in front and hinge deeper than the demonstrated side-hold version.
Swing the weights or lose control of the torso on the way back up.
Related exercises
Variations · 1
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Questions & answers
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