The stiff-legged deadlift is a variation whereby the knees are only slightly bent and not moved during the exercise, compared to the Romanian deadlift with knees bent and sitting back.
The stiff leg deadlift is a hip dominant exercise. The deadlift is a compound movement that works a variety of muscles groups:
- The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
- The gluteus maximus and hamstrings work to extend the hip joint.
- The quadriceps work to extend the knee joint.
- The adductor magnus works to stabilize the legs.
In the beginning, start with a light weight using the 20 pound barbbell (you can also use a dumbbell). You need to strengthen your back first before adding a lot of weight to this exercise. As you strengthen your back you’ll be able to work yours legs properly.
Make sure that you are contracting your abdominal the entire time, this is going to protect the back. You have to keep your back completely flat to avoid injury.
Don’t forget to watch the video below on how to do the stiff leg deadlift correctly.
How To: Barbell Stiff-Leg Deadlift Properly by Scott Herman