Stiff-Legged Deadlift
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The stiff-legged deadlift is a bodyweight strength exercise that involves hinging at the hips with straight legs to lower the torso forward and then return to standing, emphasizing controlled eccentric movement. Its primary purpose is to build posterior chain strength and improve hip hinge mechanics for better power transfer in athletic movements. It mainly targets the glutes, hamstrings (posterior thighs), and lower back, benefiting beginners to advanced trainees seeking to enhance lower body stability and reduce injury risk without equipment.
How to Perform Stiff-Legged Deadlift
- 1Stand tall with feet hip-width apart, knees soft (slightly unlocked), arms hanging naturally at your sides, core braced, and shoulders pulled back.
- 2Inhale deeply to prepare, then hinge forward at your hips while keeping your back flat and legs mostly straight.
- 3Lower your torso until you feel a strong stretch in your hamstrings (hands reach toward shins or floor), keeping your head neutral in line with your spine.
- 4Exhale as you drive your hips forward to return to the upright standing position, squeezing your glutes at the top.
- 5Repeat for desired reps, maintaining control throughout.
- 6Key form tips: Keep a slight bend in knees to protect joints—avoid locking out. Maintain a neutral spine (no rounding or arching). Engage core to stabilize. Common mistakes: Bending knees too much (turns it into a squat); rounding back (risks injury); using momentum instead of controlled hinging.
