As great as squats are for your workout routine, no lower body session would be complete without some sort of deadlift added into the mix and the stiff lead deadlift is a great variation to target the hamstrings and glutes. The hamstrings and gluteus muscle are 2 of the largest muscles in your entire body, and sadly many lifters overlook this exercise.
Squats put a lot of emphasis on the quad muscles, while deadlifts hit the posterior chain to a larger degree. By doing a stiff leg deadlift you are able to target the hamstrings and glutes more effectively.
Having both in your program ensures you are building a well-rounded body and aren't going to be at risk for any muscular weaknesses.
The stiff leg deadlift performed with dumbbells is a great hamstring exercise that builds bigger, stronger and less injury prone hamstrings.
The key with this exercise is in the execution, so be sure to watch the video carefully and follow the execution steps laid out below. I recommend that this hamstring exercise become a staple in your workout routine. You should be training your hamstrings just as often as you train your quads to prevent any muscular imbalances.
Try adding in 5-10 sets per week of the dumbbell stiff leg deadlift. This exercise is featured throughout the SuperHuman Muscle 12 week program as well because of how effective of a mass building movement it is.
- 1Grab a pair of dumbbells
- 2Step with your feet closer than shoulder width
- 3Keep the dumbbells by your sides
- 4Maintain a straight torso and slightly bent knees
- 5Bend over slowly, stretching the hamstrings
- 6Go back up, driving the movement through the hips
- 7Contract the glutes up top and repeat
A dumbbell stiff leg deadlift is great for helping to work the hamstrings, glutes, and lower back and can be done quickly and easily as there's no barbell to set up.
To really reap maximum gains from this move, you want to lower the weight down in a slow and controlled manner until you feel a good stretch on the hamstrings.
Watch as you do this move that you aren’t rounding your back out.
If anything, it should remain relatively flat or even arched as you execute the movement.
Do 8-10 reps per set, focusing on taking the weight heavier on this exercise.