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.


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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