Stiff Leg Deadlift

Want your ‘ass’-ets to be rock hard? Go for the Stiff Leg Deadlift, also known as the straight leg deadlift.

This exercise works the lower back muscles, particularly the glutes and the hamstrings, toning the muscles and giving your butt a toned, muscled look.

Typically, the Stiff Leg Deadlift is used as a precursor to the Romanian Dealift because the latter is rather difficult for beginners. Mind you, the Stiff Leg Deadlift is a bummer in itself and takes some time getting used to. But once you perfect the technique, it becomes addictive. So, don’t say you haven’t been warned!

Equipment:

The exercise may be done by men and women. They may be done with dumbbells too, although the barbell is more comfortable at the beginner level.

How to do the Stiff Leg Deadlift?

Starting Position:

• Load the barbell with the desired weight.
• Stand straight with feet shoulder width apart.
• Keep the feet flat beneath the bar and firm on the ground.
• With your legs straight bend over to grab the barbell from the floor until your back is parallel to the floor.
• Hold the barbell with an overhand (palms facing the ground) grip. Your hands must be shoulder width apart.
• Lift the barbell to straighten your back, bringing it up to your thigh as you stand up straight.

The Movement:

• Look straight ahead as you bend at the hips to lower the barbell to the ground, keeping it close to your body as you go down.
• As you lower the barbell, you should feel the stretch in your hamstrings.
• Go down as much as you can without discomfort.
• Without resting the barbell on the ground, raise it by engaging the hamstrings and squeezing the glutes.
• At the top of the movement, pull your shoulders back slightly, stick out your chest and arch the back ever so slightly.
• Repeat for the desired number of reps.

This exercise can look unbelievably simple, but it packs quite a punch. Do it the wrong way and you’re bound to feel the pain of that punch in your lower back. Here are some tips to help you do the Stiff Leg Deadlift exercises properly.

Tips:

• Look straight at all times.
• Do not round your shoulders.
• Keep the bar as close to your body as possible as this alleviates the stress on the back.
• To get maximum benefit from this exercise, you must have great mind-muscle coordination. So, focus your mind on stretching the hamstrings as you lower the barbell.
• Keep your legs straight. Do not move them at all throughout the movement.
• As you go down, put your weight on the heels rather than the lower back. If all your weight is on your toes, you are doing it incorrectly.
• Many people make the mistake of relaxing at the bottom of the movement. Keep your legs, back and glutes in position during the ascent.
• Control your movement and take your time with the reps.

In conclusion:

The Stiff Leg Deadlift is all about technique. If you’re a beginner, stand with your side to a mirror and start off with small weights. Once the technique is right, nothing can stop you from developing hams and glutes that make your buddies drool!

Another hamstring exercise you may like is the Lying Leg Curl

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