Zirv Fitness
Strength exercise

Barbell Stiff Leg Deadlift

How to do it

  1. Stand with feet hip width apart, holding the bar at arm's length in front of the thighs with an overhand grip.
  2. Straighten the knees to within about 5 degrees of full lockout and keep them fixed there for the whole set.
  3. Brace the core and hinge forward at the hips only, pushing the hips back while the bar tracks straight down the front of the legs.
  4. Lower the bar until a firm hamstring stretch stops the descent, typically around mid shin with the knees locked this straight.
  5. Reverse the motion by driving the hips forward, using the glutes and hamstrings to pull the torso back to standing.
  6. Exhale as the hips finish extending, keeping the bar brushing the shins and thighs throughout the pull.

Muscles worked

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Related Hamstrings exercises

Axle DeadliftBand DeadliftBand Romanian DeadliftClean DeadliftDumbbell Single Leg Romanian DeadliftKettlebell Deadlift (Conventional)
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Biceps Femoris, Gluteus Maximus, Lower Back
Measured in
Reps and weight