strength
Dumbbell Deadlift
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
Kalyra may avoid or modify this exercise when:
- Heavily loaded liftingKalyra takes a conservative approach and currently holds back heavy external loading during recovery windows (later pregnancy, early postpartum, lower-back sensitivity).
Muscleshamstrings, glutes
Equipmentdumbbells
Positionstanding
Impactnone
Training roleSTRENGTH
Form cues
- Dumbbells at shins, hips push back with a long spine
- Stand up by driving hips forward, not lifting with the arms
- Squeeze glutes tall; return along the same path
Common errors
- ✗ Rounding the back to reach lower
- ✗ Squatting the movement instead of hinging
How Kalyra programs it
Trains the hinge pattern through hamstrings and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–10 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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