Barbell Straight-back Stiff-leg Deadlift
The Barbell Straight-back Stiff-leg Deadlift primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, Latissimus Dorsi, Levator Scapulae, Rectus Femoris, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a barbell isolation exercise at intermediate difficulty.
A barbell isolation pull exercise targeting the Gluteus Maximus.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Grasp barbell from rack ordeadliftfrom floor with shoulder width or slightly wider overhand or mixed grip. Stand with shoulder width or narrower stance. Execution: With back straight, lower bar to top of feet by bending hips. Bend knees slightly during descent and keep waist straight. Place weight onto floor. With knees still bent, lift bar by straightening hips until standing upright. Pull shoulders back if rounded. Extend knees at top if desired. Repeat. Comments: Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Stand on shallow platform if weight reaches floor before stretch. Those withless flexibilitymay have to bend knees more. Knees can be kept bent throughout movement. Also seeStiff Leg DeadliftandRomanian Deadlift.
Alternative Exercises
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