hamstrings · Barbell · Intermediate
Stiff-Legged Deadlift
The stiff-legged deadlift keeps the knees nearly locked, which puts the whole stretch on the hamstrings and glutes. Use less weight than a Romanian deadlift and more range.
Why it's in a glute program: Maximum stretch for the hamstrings and glutes.
How to do the stiff-legged deadlift
- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
Form cues
- Knees soft but fixed.
- Flat back; lower as far as the hamstrings allow.
- Squeeze the glutes to stand.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: barbell.
