Stiff Leg Deadlift Overview
| Exercise: | Stiff Leg Deadlift |
| Primary Muscle: | Hamstrings |
| Additional Muscle(s): |
Calves, Glutes, Forearms, Lower Back, Upper Back |
| Type: | Compound, Pull |
| Gear Needed: | Barbell |
What is a Stiff Leg Deadlift?:
The Stiff Leg Deadlift is a different version of a deadlift similar to the Romanian Deadlift. In this version, though, rather than bending your legs only a little, you will keep both legs totally straight.
How to do a Stiff Leg Deadlift:
- Grip two dumbbells by holding them at your side at an arm’s length width.
- Position yourself standing with your torso straight and your legs spaced using a shoulder length width. You can also use a narrower stance if you like. Your knees should be bent slightly. This position will be the starting point.
- While having your knees motionless, lower the dumbbells over the top of your feet by bending at your waist, and having your back totally straight. Have your body moving in a forward motion, like you were picking something up off the ground until you feel a stretch on your hamstrings. Breathe out as your perform this part of the exercise.
- Begin to bring your torso up straight by extending your hips and waist until you are back to the original starting point. Breathe in as you perform this part of the exercise.
- Do the preferred number of reps for this exercise.
Caution: This exercise should not be performed by people who have lower back problems. In addition, you need to pay close attention to not round you back forward as you move the torso down. Your back should always be straight. Using too much weight as well as jerking motions can also injure your back.
Alternative: You can also perform this exercise using a barbell.