How to perform Barbell Stiff Leg Deadlift with proper form
Setup:
- Stand with feet hip-width apart, barbell on the floor in front.
- Bend at the hips, keeping legs straight but not locked, and grip the barbell with hands shoulder-width apart.
Positioning:
- Keep your back straight and engage your core.
- Shoulders should be slightly over the bar, and head in a neutral position.
Execution:
- Hinge at the hips, lowering the barbell while keeping it close to your body.
- Maintain a flat back and a slight bend in the knees.
- Lower until you feel a stretch in your hamstrings—typically just below the knees.
Return:
- Drive your hips forward to lift the barbell back up, straightening your torso.
- Keep the bar path vertical along your legs and continue until you’re standing upright.
Tips:
- Do not round your back; maintain a neutral spine throughout.
- Focus on hinging at the hips rather than bending at the waist.
- Keep your feet flat on the ground throughout the movement.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs