What Is This Exercise?
🦿 Stiff-Leg Deadlift (Straight-Leg Deadlift) – is Deadlift (Deadlift) a variation intended for legs muscles. The exercise is classified as Training Methods category. Suitable for advanced level athletes.
Primary Goal: Hamstrings, flexibility, extreme stretch.
Muscle Group
legs
Level
Advanced
Compound Exercise
Deadlift (Deadlift)
Goal
Hamstrings, flexibility, extreme stretch
📋 Step-by-Step
- 1. Feet shoulder-width apart. Barbell in front of thighs. \n
- 2. Legs almost straight with minimal knee bend. \n
- 3. Push hips back, torso bends forward. \n
- 4. Barbell slides along the legs. Back straight. \n
- 5. Lower the barbell until you feel a strong stretch. Return. \n
⚠️ Most Common Mistakes
- Fully locked knees – hyperextension. \n
- Rounded back. \n
- Too much weight. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Hamstrings | ★★★★★ | Maximum isolation |
| Glutes | ★★★★ | Less than RDL |
| Spinal erectors | ★★★★★ | Static posture |
🔄 How Does It Differ From the Basic Version?
Unlike the RDL, the stiff-leg version isolates the hamstrings even more – the legs are almost straight. This means a greater stretch, but also a greater risk of injury. Beginners are recommended to start with the RDL.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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