The stiff-legged deadlift (also known as the straight-legged deadlift) is a compound exercise that primarily targets the hamstrings, glutes, and lower back.

Here's how to perform the stiff-legged deadlift with proper form:

 

Setup:

• Stand with your feet shoulder-width apart, toes pointing forward, and hold a barbell in front of your thighs with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.

• Keep your back straight, shoulders pulled back, and engage your core muscles.

 

Execution:

• Inhale and brace your core as you hinge at the hips, pushing your buttocks back and lowering the barbell towards the floor.Keep a slight bend in your knees throughout the movement, but avoid bending them too much.

• Lower the barbell down the front of your legs, maintaining a flat back and a neutral spine.

• Feel the stretch in your hamstrings as you lower the weight.

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Bottom Position:

• Lower the barbell until you feel a stretch in your hamstrings, but avoid rounding your lower back excessively.

• The barbell should reach just below knee level or until you feel a comfortable stretch, depending on your flexibility.

 

Lifting Phase:

• Exhale and push through your heels to lift the barbell back up, extending your hips and straightening your torso.

• Focus on squeezing your glutes and hamstrings as you return to the starting position.

• Keep the barbell close to your body throughout the movement to maintain balance and stability.

 

Repetitions: Aim for 8-12 repetitions per set, adjusting the weight to challenge your muscles while maintaining proper form.

 

Rest for 1-2 minutes between sets.

 

Tips:

• Keep your back flat and your chest up throughout the movement to avoid rounding your spine.

• Focus on feeling the stretch in your hamstrings at the bottom of the movement.

• Avoid using momentum or swinging the weight, and control the descent and ascent of the barbell.

• Start with lighter weights to master the movement pattern before increasing the load.

 

Incorporate stiff-legged deadlifts into your leg or full-body workout routine 1-2 times per week, depending on your fitness goals and overall training program. Gradually increase the weight as you become stronger, but always prioritize proper form to prevent injury and maximize muscle engagement.