Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

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.

In This Exercise

• Target Muscle Group: Gluteus Maximus, hamstrings
• Type: Strength
• Mechanics: Isolation
• Equipment: Barbell
• Difficulty: Beginner

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

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