Exercise Profile

Target Muscle Group:

• Primary: Hamstrings, Gluteus Maximus
• Secondary: Erector Spinae (Lower Back), Core Stabilizers

Exercise Type:

• Strength Training / Hypertrophy

Equipment Required:

• Barbell or Dumbbells

Mechanics:

• Compound (Multi-Joint Exercise – Hip Hinge)

Force Type:

• Pull (Concentric & Eccentric Phases)

Experience Level:

• Intermediate to Advanced (Requires hip hinge mastery)

Best For:

• Hamstring Development, Hip Mobility, Posterior Chain Strength

Common Risks:

• Lower Back Strain (if spinal alignment is compromised)

Overview

The Stiff Leg Deadlift (SLDL) is a powerhouse exercise for targeting the hamstrings and glutes while improving hip hinge mechanics. Unlike the conventional deadlift, this variation emphasizes eccentric loading and a greater stretch on the hamstrings by maintaining straighter legs throughout the movement. Ideal for athletes, powerlifters, and bodybuilders, the SLDL builds explosive posterior chain strength, enhances flexibility, and corrects imbalances caused by quad-dominant training.

Exercise Instructions

Step-by-Step Form:

1. Setup:
   • Stand with feet hip-width apart, toes under the barbell.
   • Grip the bar just outside your legs (overhand or mixed grip).
   • Engage your core, retract your shoulder blades, and maintain a neutral spine.
2. Lowering Phase:
   • Push your hips back while keeping legs slightly bent (not locked).
   • Lower the bar along your legs until you feel a deep stretch in your hamstrings.
   • Stop when your torso is nearly parallel to the floor or form breaks.
3. Lifting Phase:
   • Drive your hips forward to return to standing, squeezing your glutes at the top.
   • Keep the bar close to your body throughout the movement.
4. Repetitions:
   • Perform 3–4 sets of 6–12 reps for hypertrophy or 4–6 reps for strength.

Professional Tips

Maximize Results:

• Mind-Muscle Connection: Focus on “pushing the floor away” with your heels during the lift.
• Tempo Control: Lower the weight slowly (3–4 seconds) to maximize hamstring tension.
• Foot Positioning:
  • Narrow Stance: Increases hamstring stretch.
  • Elevated Heels: Enhances range of motion (use small plates under heels).

Avoid Common Mistakes:

• Rounding the Back: Maintain a neutral spine—never sacrifice form for depth.
• Overextending at the Top: Avoid leaning backward; squeeze glutes without hyperextending.
• Bouncing the Weight: Control the descent to protect your lower back.

Progression:

• Start with light weights to perfect hip hinge mechanics.
• Advanced lifters can use chains or bands for accommodating resistance.

Benefits of the Stiff Leg Deadlift

• Hamstring Hypertrophy: Promotes muscle growth through full eccentric stretch.
• Functional Strength: Improves deadlift, sprinting, and jumping performance.
• Posture Correction: Strengthens the posterior chain to counter slouching.

Variations & Alternatives

• Romanian Deadlift (RDL): Similar but with a slight knee bend and shorter range of motion.
• Single-Leg Stiff Leg Deadlift: Unilateral version for balance and muscle symmetry.
• Dumbbell SLDL: Easier to scale for beginners or those with limited equipment.
• Deficit Stiff Leg Deadlift: Stand on a platform to increase range of motion.

Incorporate this exercise into Leg Day Workouts, Posterior Chain Routines, or Mobility-Focused Programs for a stronger, more resilient physique!