Stiff Leg Deadlifts Vs. Glute Ham Raises

The glute-ham raise and stiff-leg deadlift target the hamstrings as the primary movers. They each involve different joint movements and body positions, though. Which exercise you choose to include in your workout routine will depend on several factors. The glute-ham raise works the hamstrings through more joint movements, but it requires a special piece of fitness equipment. The stiff-leg deadlift is more convenient to perform as you only need free weights, but it moves the hamstrings through just one joint movement.

  1. Hamstring Anatomy

    • The hamstrings are biarticulate, meaning they cross two joints and are involved in movements at both joints. The three muscles of the hamstrings are the semitendinosus, the semimembranosus and the biceps femoris. The biceps femoris is made up of two muscle heads: the short head and the long head. The short head of the biceps femoris is the only hamstring muscle that doesn't cross both joints; it only crosses the knee joint. All the hamstring muscles are involved in bending the knee, and all but the short head of the biceps femoris are involved in extending the hip.

    Technique

    • You must perform the glute-ham raise on a glute-ham raise machine. Start with your knees at a 90-degree angle and your torso perpendicular to the floor. With your knees and shins on the support pad and your ankles secured under the roller pads, lower your torso until it is almost completely upside down. Keep your low back straight as you lift your torso back up to the starting position.

      For the stiff-leg deadlift, you only need a set of dumbbells or a barbell. Hold the weight in front of your thighs with an overhand grip. Keep your knees and back straight as you lower your torso toward the floor. Stop when you feel a stretch in your hamstrings and return to a standing position.

    Muscles Worked

    • While the hamstrings are the main movers during both exercises, the stiff-leg deadlift only involves movement at the hip joint; the short head of the biceps femoris is not as involved in this movement. The glute-ham raise involves movement at the knee and hip joint so all the hamstring muscles are activated. Hip extension occurs as you raise your torso up to the point that it is parallel to the floor. At this point, knee flexion occurs until you return to the starting position. Both exercises involve the glutes and low back muscles as secondary movers.

    Benefits

    • The glute-ham raise and the stiff-leg deadlift are effective hamstring strengthening exercises. Not many other leg exercises work the hamstrings at both joints like the glute-ham raise. Because not everyone has access to a glute-ham raise machine, the stiff-leg deadlift is more convenient to perform. If you only have access to free weights, include a hamstring exercise that involves knee flexion, such as a leg curl or hamstring raise exercise.