Stiff Leg Deadlift
Equipment Needed
About This Exercise
A hip-hinge movement that targets the hamstrings and glutes by lowering the weight with minimal knee bend. Unlike the Romanian deadlift, the legs remain almost fully straight throughout, placing greater emphasis on hamstring flexibility and strength.
How to Perform
- 1
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body. Lock your knees in a very slight bend - this angle stays fixed throughout the entire movement.
- 2
Initiate the Hinge
Push your hips back and lower the dumbbells toward the floor by hinging at the hips. Keep your back flat and the dumbbells close to your legs. Your knees should remain nearly straight - do not bend them further as you descend.
- 3
Bottom Position
Continue lowering until you feel a deep stretch in your hamstrings, typically when the dumbbells reach shin level or slightly below. Keep your back flat, core braced, and shoulders pulled back throughout.
- 4
Drive Up
Squeeze your hamstrings and glutes to drive your hips forward and return to standing. Keep the dumbbells close to your legs on the way up. Stand tall at the top without leaning back.
Form Tips
- •Keep your legs nearly straight - only a very slight bend in the knees
- •Maintain a flat back throughout the entire movement
- •Keep the dumbbells close to your legs as they travel up and down
- •Drive the movement by pushing your hips back, not by rounding forward
Common Mistakes to Avoid
- •Bending the knees too much, turning it into a Romanian deadlift
- •Rounding the lower back as you lower the weight
- •Not hinging deep enough to fully stretch the hamstrings
- •Letting the dumbbells drift away from the body
Primary Muscles
Secondary Muscles
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