Barbell Stiff Legged Deadlift – Quick And Easy Exercise Tutorial

Barbell Stiff Legged Deadlift frankly is a terrific exercise to work your Glutes. Are you searching to enjoy excellent technique and gain strength in your Glutes fast? Then begin using this post to help you begin right now.

Barbell Stiff Legged Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Barbell Stiff Legged Deadlift Procedure

  • Grasp your barbell with an overhand grip while you are standing straight up. Your arms should be straight in front of you, holding the weight of the barbell.
  • Next, lower the bar down to near the floor by bending only at your hips.
  • Try not to bend in your knees during the descent to maintain your legs stiff. You should maintain a slight bend in your knees for comfort the entire time.
  • Keep your back straight so that it is near parallel with the floor as the bar nears the floor.
  • Once you have fully stretched your hamstrings, but before the bar or plates touch the floor, pick back up the bar by pulling your hips forward and your chest and shoulders back.
  • Repeat for your desired reps of stiff leg deadlifts.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


In order for you to have the optimal results, you will need to implement these easily done tips. Also, if you wish to avoid getting an injury, you ought to try these tips.

  • Balance Your Bar So That You Can Build Evenly On Both Sides.
  • minimize muscle soreness by carrying out only a few minutes of cardio exercise directed at your fatigued muscle groups to conclude your workout. This cardiovascular exercise is going to be removing much of the lactic acid. Thus you will undoubtedly be minimizing your recovery time.
  • Slow Every Repetition To About 5 Seconds Each Contraction And The Same For The Extension, To Accelerate Your Training. So that you will build bulk you need to raise the amount of time under stress of your primary muscles. Going slower your lift will improve the time under strain. Frequent studies have found that just under 6 seconds extension and contraction is the ideal time to provide optimum benefit for creating muscle bulk. You should include this method on occasion, and not anytime you train.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to avoid these fairly typical issues to ensure superb form and develop definition. Additionally, when you steer clear of these mistakes you will limit the risk of receiving injuries.

  • Don’t Cheat. In most the time, cheating is using momentum rather than the strength of your target muscle tissue. Once in a while, a little cheating on your final rep can be good to overload your muscle, but not for more than one or two reps.
  • It Is Best If You Don’t start using poor technique. Inappropriate form might be the fast path to experience a physical injury.
  • You’ll Do Better To Not Attempt To Lift To Much Weight. You are likely to forfeit your form and may end in a trauma any time you make an effort to lift more than you should.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Stiff Legged Deadlift Recap

Finally you should train with barbell stiff legged deadlift in the correct way. So now use barbell stiff legged deadlift as a piece of your periodic strength training system to form your Glutes.

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