Stiff Leg Deadlift Overview
The stiff leg deadlift is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings.
The stiff leg deadlift has long been thought of as the “leg” deadlift variation, despite all hip hinge movements primarily targeting the hamstrings. A smart option, to increase training frequency and work on the movement pattern, would be to perform stiff legs on your leg day and another deadlift variation on your back or pull days.
The hip hinge is a crucial movement pattern, so it is important to find a variation that is comfortable for you to perform (if able), and work on it.
Stiff Leg Deadlift Instructions
- Position the bar over the top of your shoelaces and assume a hip width stance.
- Push your hips back and hinge forward until your torso is nearly parallel with the floor.
- Reach down and grasp the bar using a shoulder width, double overhand grip.
- Ensure your spine is neutral, shin is vertical, and your hips are roughly the same height as your shoulders.
- Drive through the whole foot and focus on pushing the floor away.
- Ensure the bar tracks in a straight line as you extend the knees and hips.
- Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
- Return the bar to the floor, reset, and repeat for the desired number of repetitions.