Seated Dumbbell Alternating Modified Deadlifts
Builds strength in the hinge pattern with progressive resistance while remaining seated.
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Sit tall holding a dumbbell in both hands.
- Hinge forward toward one foot with a long spine.
- Return to upright and alternate sides.
- Keep the movement controlled.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Builds strength in the hinge pattern with progressive resistance while remaining seated.
Common mistakes
Avoid rounding the back or letting the weight pull you forward.
Make it harder
Increase dumbbell weight or add a pause at the bottom.
Make it easier
Use a lighter weight or water bottle.
Breathing
Exhale as you hinge, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.