Double Dumbbell Kickstand Deadlift

Muscles worked by the Double Dumbbell Kickstand Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

AdductorsHip AdductorsLower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Double Dumbbell Kickstand Deadlift

1. Stand tall and step one foot back so only the toes touch the floor.
2. Hold a dumbbell in each hand at hip height.
3. Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat.
4. Keep most of your weight on the front foot throughout.
5. Drive through the front heel to return to standing. Switch sides after all reps.

Form tips

• Keep the dumbbells close to the legs throughout the movement.
• Stop when you feel a stretch in the front hamstring.
• Complete all reps on one side before switching.

At a glance

Double Dumbbell Kickstand Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift
• Dumbbell Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "double-db-kickstand-deadlift",
  "name_en": "Double Dumbbell Kickstand Deadlift",
  "name_de": "Doppeltes Kurzhantel-Kickstand-Kreuzheben",
  "name_es": "Peso Muerto Kickstand con Doble Mancuerna",
  "description_en": "A staggered-stance hip hinge with two dumbbells that distributes load primarily through the front leg while the back foot lightly grounds for balance.",
  "description_de": "Ein Hüftscharnier im gestaffelten Stand mit zwei Kurzhanteln, bei dem das Vorderbein die Hauptlast trägt und der Hinterfuß als Balance dient.",
  "description_es": "Un movimiento de bisagra de cadera en postura escalonada con dos mancuernas que carga principalmente la pierna delantera con el pie trasero como apoyo de equilibrio.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "adductors",
    "erector_spinae"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "pull_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall and step one foot back so only the toes touch the floor.",
    "Hold a dumbbell in each hand at hip height.",
    "Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat.",
    "Keep most of your weight on the front foot throughout.",
    "Drive through the front heel to return to standing. Switch sides after all reps."
  ],
  "instructions_de": [
    "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
    "Halte je eine Kurzhantel in beiden Händen auf Hüfthöhe.",
    "Beuge dich aus der Hüfte und senke beide Kurzhanteln zur Schienbeinhöhe; Rücken bleibt gerade.",
    "Halte das meiste Körpergewicht auf dem Vorderfuß.",
    "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Seite wechseln."
  ],
  "instructions_es": [
    "Coloca un pie detrás de modo que solo los dedos toquen el suelo.",
    "Sostén una mancuerna en cada mano a la altura de la cadera.",
    "Bisagra en la cadera bajando ambas mancuernas hacia la espinilla con la espalda recta.",
    "Mantén la mayor parte del peso en el pie delantero.",
    "Empuja con el talón delantero para volver a posición inicial. Cambia de lado."
  ],
  "tips_en": [
    "Keep the dumbbells close to the legs throughout the movement.",
    "Stop when you feel a stretch in the front hamstring.",
    "Complete all reps on one side before switching."
  ],
  "tips_de": [
    "Führe die Kurzhanteln nah an den Beinen entlang.",
    "Stoppe, sobald du eine Dehnung in der Kniesehne des Vorderbeins spürst.",
    "Alle Wiederholungen auf einer Seite, dann Seite wechseln."
  ],
  "tips_es": [
    "Mantén las mancuernas cerca de las piernas.",
    "Para al notar el estiramiento en el isquiotibial de la pierna delantera.",
    "Completa todas las repeticiones en un lado antes de cambiar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/double-db-kickstand-deadlift-start.webp",
      "peak": "images/flat/double-db-kickstand-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "double-db-kickstand-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.