Lever Stiff Leg Deadlift (plate loaded)
The Lever Stiff Leg Deadlift (plate loaded) primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus and stabilizer support from the Latissimus Dorsi, Levator Scapulae, Rectus Femoris, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a machine compound exercise at beginner difficulty.
A machine compound pull exercise targeting the Erector Spinae and Gluteus Maximus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- 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: Stand between lever handles with shoulder width or narrower stance. Squat down and grasp handles to each side. Stand upright with arms straight down to sides. Execution: Bow forward by bending hips. Bend knees slightly during descent and keep waist straight, flexing low back at bottom. With knees slightly bent, raise torso by extending at waist, then hips, gradually extending knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments: Lower back may bend slightly during hip flexion phase. Erector Spinae is exercised isometrically if low back does not articulate as withStraight Back Stiff Leg Deadlift(targeting Glutes). Begin with light weight and add additional weight gradually to allow adequateadaptation.
Alternative Exercises
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