Stiff Leg Dead Lift


stiff leg dead lift exercise
Exercise Profile

Primary Muscle Group(s): Hamstrings

Secondary Muscle Group(s):

- Gluteus maximus (Butt)

- Lower Back

- Calves



Exercise Instructions

1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.

2. Keep your knees slightly bent and buttocks out. Slowly bend at the waist while lowering the bar past your knees. You should feel a slight stretch in your hamstrings and glutes.

3. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

4. Always keep your back straight and keep the weight moderate on this exercise.

Description

The stiff leg dead lift is a great compound movement to build the hamstrings. Since this movement uses the lower back, glutes (butt), arms, and calves it takes a little more effort to do. However, the effort more than makes up for in the results. I personally consider the stiff leg dead lift one of the best hamstring builders you can do.

This exercise is all about form so you have to get this down to a science in order to start getting the most from this exercise. Concentrate on form and you'll be well rewarded with well developed hamstrings.

Remember to keep your back straight thoughout the entire movement, your head level and really squeeze your glutes at the top of the movement.

When you come down, make sure you feel a comfortable stretch - Nothing more. Once you feel this, come back up.

You can do this exercise on a bench or a block of some kind.

Press play to view an instructional video.


Need help?

Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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