Primary Muscle Group(s): Hamstrings
Secondary Muscle Group(s):- Gluteus maximus (Butt)- Lower Back- Calves
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.
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.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.