Stiff leg deadlifts

Stiff Leg Deadlifts are a strength training exercise that focuses on the hamstrings , glutes and lower back . The exercise improves flexibility in the posterior chain and builds strength in the lower body. With the right technique, it is an effective exercise to strengthen the muscles and improve stability around the hips.

Correct technique

Follow these steps to perform Stiff Leg Deadlifts correctly:

  1. Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your body with your palms facing you.
  2. Keeping your back neutral, push your hips back as you slowly lower the weight along your legs.
  3. Keep your knees slightly bent, but don't lock them, and lower the weight until you feel a stretch in your hamstrings.
  4. Push your hips forward and straighten up by activating your hamstrings and glutes to return to the starting position.

Watch this video for a visual demonstration of proper technique for Stiff Leg Deadlifts.

Common errors

To avoid injury and ensure proper muscle activation, avoid the following mistakes:

  • Crooked back: Make sure to keep the back neutral throughout the movement to avoid straining the lower back.
  • Overextended knees: Keep a slight bend in the knees to protect the joints and target the hamstrings effectively.
  • Lowering too deep: Stop lowering when you feel a stretch in the hamstrings to avoid overloading.

Modifications and Variations

Adapt Stiff Leg Deadlifts to your level or goals:

  • Beginner: Use lighter weights to focus on proper form and control.
  • Advanced: Perform the exercise with a barbell to handle heavier weights and increase strength.
  • One-Leg Stiff Leg Deadlift: Train balance and core stability by performing the exercise on one leg at a time.

Reps and sets

Aim for 3 sets of 8-12 repetitions . Gradually increase the weight while ensuring that your form remains correct throughout the exercise.

Breathing

Inhale as you lower the weight and exhale as you raise the weight back to the starting position. Controlled breathing helps maintain stability and focus throughout the movement.

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