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Dumbbell Stiff Leg Deadlift Superset With Dumbbell Hip Thrusts

The dumbbell stiff leg deadlift / dumbbell hip thrust superset combination is for those of you who need to develop your booty and hamstrings. This is a fantastic exercise combination that will strengthen and develop your lower back, hips, booty and hamstrings. The first exercise, dumbbell stiff leg dead lifts will target your hamstrings, hips and booty with an emphasis on your hamstrings. The second exercise, dumbbell hip thrusts will target your booty and hamstrings with an emphasis on your booty. In combination, this exercise is absolutely magical when it comes to developing those areas. If you’re looking for a well-developed booty and hamstring area, this superset combination is a must!

Before performing the exercise, lay a yoga mat (or a towel) on the floor. You will lie on the mat (or towel) to perform the hip thrust.

If you don’t know what a superset is, please see our page called “what is a superset”.  

Superset Exercise #1 - Dumbbell Stiff Leg Deadlifts

Position for the dumbbell stiff leg deadlift exercise

Grab two dumbbells in each hand. Turn the dumbbells so that your palms are facing each other. Retract your shoulder blades using your back muscles. At the same time, puff your chest out and proud. Keep your back straight, head level and eyes forward. Your feet should be close together, about two to three inches apart. Keep your knees slightly bent and contract your booty and hamstrings to start the movement.

Execution of the dumbbell stiff leg deadlift exercise

Slowly bend at the waist until your upper body is parallel to the ground. Keep your back nice and straight with your arms extended downwards. Go as far as you can, feeling a stretch in your hamstrings. Once you feel a slight stretch, pause for a moment and slowly return to the start position. Once in the start position, contract your booty and hamstrings. Repeat the movement for the prescribed repetitions.

Once you’ve completed the prescribed repetitions for the dumbbell stiff leg deadlift exercise, immediately move onto hip thrust exercise.

Superset Exercise #2 - Dumbbell Hip Thrusts

Position for the dumbbell hip thrust exercise

Lie down on the floor with your knees bent. Retract your shoulders into the floor until the backs of your shoulders are flush with the floor. Puff your chest our proud. Grab a dumbbell and place it on your lower abdomen. Move your feet as close as you can towards your butt. You can either keep your hands to your sides or on your lap (I prefer having my hands on my lap). Keep your eyes on the ceiling.

Execution of the dumbbell hip thrust exercise

Slowly raise your hips upwards until your upper body is in line with your upper thighs. You will feel a contraction in your booty and hamstrings. Hold this position for a brief pause and squeeze your booty and hamstrings. Lower your hips back to the start position.  

Repeat this movement for the desired amount of repetitions.  


Dumbbell stiff leg deadlift: Breathe in as you lower the dumbbells down and breath out as you return back to the start position
Hip thrusts: Breathe in as thrust upwards and breath out as your lower your hips to the start position.

Important points.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell stiff leg deadlifts) – immediately perform the second superset (hip thrusts).

·         When performing the stiff leg deadlifts, don’t be tempted to look down, this will throw your posture off.

·         Keep your shoulders retracted in the back and down position.

·         If you feel a slight pinch or weird feeling in your lower back / tail bone, you are thrusting to high up. Lower your hip thrust.

·         Keep your feel flat on the floor when performing the hip thrust.

Video for the dumbbell stiff leg deadlift / dumbbell hip thrust superset

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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