Stiff Legged Deadlift

The Stiff Legged Deadlift exercise is performed with a barbell and it works the lower back, buttocks and back of thighs.

Primary Muscle(s):    HamstringsErector Spinae

Secondary Muscle(s): Gluteus maximus

Starting Position

  • With a barbell resting on the floor place your feet under the bar with shins lightly touching
  • Grab the bar with an overhand grip slightly wider than shoulder width
  • Stand upright so bar rests across mid thighs
  • Keep chest lifted to maintain a neutral spine [link to neutral spine definition]
  • Brace abdominal and back muscles

Exercise Movement

  • Tip from the hips to lower bar to just below knee level
  • As the bar descends unlock the knees then stiffen them
  • Return to the start position by pushing the hips forward
  • Repeat as necessary keeping the movement smooth and continuous
  • Most of the movement should occur at the hip

*Variation: This exercise can be performed using an alternate grip, set of dumbbells or on one leg with dumbbell*

→ AlternativeBent Legged Deadlift