How to Do a Stiff Dead Lift

Stiff leg dead-lifts target the muscles of your hamstrings, lower back and butt. Incorporating this exercise into your strength training routine will help you build a strong and sculpted lower body. It is important to focus on your technique rather than quantity or the amount of weight when first beginning to perform stiff leg dead-lifts. Using the proper technique and form will help ensure you receive the full benefit of the move without risking injury.

Things You'll Need

  • 2 dumbbells or a single barbell with weights
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Instructions

    • 1

      Hold one dumbbell in each hand or the barbell in both hands. Position your hands so that your palms are facing down.

    • 2

      Position your legs so that your hips and feet are shoulder-width apart. Stand with your knees slightly bent. Hold the weights close to your legs.

    • 3

      Inhale as you bend forward from the hips. Keep your head up, shoulders back, chest out and back straight.

    • 4

      Continue to lean forward until your torso is at least parallel to the floor and you feel a stretch in your hamstrings. Stop moving forward if you feel your back begin to round.

    • 5

      Without pausing, exhale and begin to slowly straighten at the hips. Lift the torso back into a standing position.

    • 6

      Repeat the entire motion for the desired number of repetitions.