Stiff Leg Deadlifts for Core Strength

The stiff leg deadlift is a lift you don't see very often, but you should. The exercise puts your glutes and hamstrings to the test, strengthening the muscles and improving flexibility in the back of the thigh. While it targets the lower body, the stiff leg deadlift also challenges and strengthens your core muscles. Add the exercise to your workout routine to lift your glutes, tone your hamstrings and build a strong core.

  1. Exercise Technique

    • Proper technique of the stiff leg dealift is crucial to avoid injuring your back. Hold a barbell with an overhand or mixed grip while standing with your feet slightly apart. Contract your core and straighten or slightly arch your back. Keeping your legs as straight as possible and your arms relaxed, bend forward at the waist to lower the bar as low as you can without rounding your back. Contract your glutes and forcefully press your hips forward to return to the standing position. Exhale at the end of the movement.

    Core 101

    • People often think of the core as strictly the abdominal muscles but it also encompasses a host of other muscles. According to the Mayo Clinic, the core actually consists of 29 pairs of muscles, including the diaphragm, abs, muscles that support the pelvis and hips and muscles that support the back. It is the responsibility of the core muscles to support and stabilize your body, giving you a solid foundation from which to perform activities.

    Core Activation

    • The core is worked intensely during the stiff leg deadlift to support your spine and stabilize your hips. During the downward phase of the exercise, your abs and spinal erector muscles contract to support your back and prevent your torso from folding forward. As you ascend with the barbell, your glutes and deep back muscles keep your hips stable as they forcefully pull your torso to the upright position.

    Considerations

    • While the stiff leg deadlift efficiently strengthens your core, it only works the muscles in one plane of motion. To have well-rounded core strength, add other core-targeting exercises into your workout routine. Front plank, side plank, bridges and supermans are all exercises that effectively strengthen your core muscles.