The stiff-leg deadlift is an effective isolation exercise that trains multiple muscle groups, including the hamstrings, lower torso and hips, according to Jeff Behar, certified personal trainer. As a result, the stiff-leg deadlift is performed by a wide range of individuals such as bodybuilders, athletes and workout enthusiasts.
Technique
To safely and properly recruit the appropriate muscle groups, you must use the proper form and technique while executing the stiff-leg deadlift. Place your feet shoulder-width apart and keep your torso straight throughout the range of motion. Start the exercise by grabbing the barbell or dumbbells with an overhand grip so your palms are facing down and bending over at the waist with your knees slightly bent. Inhale and slowly lower the weight to the top of your feet by bending your hips and keeping your back straight. Exhale and start bringing the weight up as you extend your hips to the starting position.
Hamstrings
The nature of the stiff-leg deadlift involves the hamstrings -- located on the back of the thigh -- as the primary muscle group. As you lower the weight, the hamstrings become eccentrically loaded in the stretched position and must contract to bring the weight back up to the starting position. The key to recruiting the hamstrings throughout the entire range of motion is feeling a stretch as you lower the weight. By recruiting the hamstrings, bodybuilders and athletes can use the stiff-leg deadlift to improve hamstring strength and function.
Back
Various muscles of the lower and middle back are secondary muscle groups involved in the stiff-leg deadlift. These muscles include the erector spinae, trapezius and rhomboids. While the stiff-leg deadlift involves back muscles, your back is also susceptible to injury if your technique fails. Protect your back on the descent by keeping your weight back on the heels and keep your core and abdominals tight throughout the movement. Do not perform stiff-leg deadlifts if you have lower-back problems.
Hips
Hip muscles, including the gluteus maximus and adductor magnus, are synergist muscles involved in stiff-leg deadlifts. The gluteus maximus is the largest gluteal muscle and involved with hip extension, while the adductor magnus is a large triangular-shaped muscle on the inner thigh responsible for hip adduction. To maximize hip involvement in the stiff-leg deadlift, squeeze your glutes and hamstrings on the upward movement.
References
- Top End Sports; Trick For Stiff-Legged Deadlifts; Nick Nilsson
- Muscle and Strength: Stiff-Leg Deadlift (AKA Romanian Deadlift) Video and Instructions
- BodyBuilding: Stiff-Legged Barbell Deadlift
- Building Muscle 101: The Stiff-Leg Deadlift
- BodyBuilding: Stiff-Leg Deads
- Muscle Mag Fitness; Dumbbell Stiff-Leg Deadlifts; Jeff Behar, M.S., M.B.A.
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