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Home » Exercise Guides

Master the Barbell Stiff Leg Deadlift for Stronger Glutes

How to do the barbell straight back stiff leg deadlift

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

The barbell straight back stiff leg deadlift is an isolation exercise for building muscle and strength in the hamstrings and glutes. The exercise is a deadlift variation so the lower back and spinal erectors will receive secondary stimulation as well.

As for the exercise technique, it’s important to keep your back straight and legs just slightly bent during the exercise to keep tension on the hamstrings and glutes. The barbell straight back stiff leg deadlift is one of the best posterior chain exercises for the lower body and should be included in your routine for maximum gains.

Barbell Stiff Leg Deadlift Details
Basic Information
Body Part
Lower back
Primary Muscles
Adductors, Gluteus Maximus, Quadratus lumborum
Secondary Muscles
Core, Forearms, Rhomboids, Trapezius
Equipment
Barbell, Weight Plates, Lifting Platform Or Mat, Weightlifting Belt, Chalk
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy6-12
Endurance12-15
Power1-5
Muscular endurance8-15
Stability core6-10
Flexibility mobility8-12
Similar Exercises
  • Strengthen Your Hips: Band Hip Abduction for Glute Health
  • Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes
  • Scissor Kicks: Tone Your Abs and Strengthen Your Core
  • Revitalize Your Morning: Full-Body Good Morning Workout

Exercise Instructions

  1. Begin by setting up a barbell on the floor.
  2. Then, stand so your shins are touching the barbell.
  3. Now, bend over and grab the barbell with a slightly wider than shoulder width-grip.
  4. Keep your back straight and bend your knees slightly.
  5. Then, push up through your heels and thrust your hips forward until you’re standing straight. Flex your glutes and contract your hamstrings. Exhale during this portion of the exercise.
  6. Now, lower the barbell to the floor and repeat for the desired number of reps.

Variations & Tips:

  • Try to keep the bar as close to your body as possible to decrease pressure on the lumbar spine.
  • Contract both your glutes and hamstrings to effectively stimulate both muscles during the exercise.
  • Start with a light weight to warm up and then progressively increase the resistance.
  • The barbell straight back stiff leg deadlift work most of the posterior chain muscles.

Watch: How to do the barbell straight back stiff leg deadlift

Interested in measuring your progress? Check out our strength standards for Stiff Leg Deadlift, Deadlift.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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