Stiff Leg Deadlifts - Straight Leg Deadlifts exercise to build glutes and hamstrings

Stiff Leg deadlift, also called Straight leg deadlift is a power exercise to build hamstring and glutes muscles in isolation. It also works on Lower Back.

Purpose - To Build Hamstrings, gluteal muscles and Lower back muscles.

Execution Technique

This exercise is done using a Barbell or dumbbell in standing position. When you use a barbell you can grab the bar with an overhand grip or use an underhand grip for one had and overhand grip for the other. I use the second method.

Warming Up is mandatory

Deadlifts of any type, whether regular ones, stiff legged or Romanian ones, place a lot of stress on the lower back and hamstrings and Glutes. A Proper warm up is essential to lift more, lift better and reduce the chances of injury. Warm up and Stretch as shown in the Stretching Exercises section for 4-5 minutes. This will definitely improve your lifts.

Steps for a flawless Stiff Leg Deadlift

  1. Place a loaded barbell in front of you. Now bend with your torso [ and not knees ] and grab the bar with an overhand grip.
  2. Lift the bar off the floor using the leg force without bending the knees. Keep the back straight at all time. Do not round the bar as it places stress on the back muscles and ligaments.
  3. Stand completely straight up before lowering the bar.
  4. Keeping legs locked, bend forward through waist until your torso is parallel to the floor and arms hanging forward below you.
  5. Using your lower back, straighten up and get back to top position. Keep knees locked throughout the movement.

Points to remember

  • Exhale while you exert. In this case when you lift the weight up.
  • Keep your back straight at all costs.

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