How to perform a stiff legged dumbbell deadlift:

Starting Position: Stand with feet slightly wider than shoulder-width apart, holding a dumbbell in each hand with palms facing your body. 

Hinge at the Hips: Bend forward from your hips, keeping your back straight and your legs relatively straight or with a slight bend in the knees. 

Lowering the Dumbbells: Allow the dumbbells to slide down your legs, focusing on feeling a stretch in your hamstrings. 

Pause and Return: Pause at the bottom when you feel a stretch, and then push through your heels to return to the starting position, using your glutes and hamstrings. 

Maintain Form: Throughout the movement, keep your back straight, chest up, and core engaged. 

Key Differences from a Conventional Deadlift:

• Knee Position:

  In a stiff-legged deadlift, the knees are kept relatively straight or only slightly bent throughout the entire movement.

• Targeted Muscles:

  While both exercises work the posterior chain, the stiff-legged deadlift emphasizes the hamstrings and glutes more than the conventional deadlift, which involves more knee bending.