Lever Straight-back Stiff-leg Deadlift (plate loaded)
The Lever Straight-back Stiff-leg Deadlift (plate loaded) 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 machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Gluteus Maximus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| 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: 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: With back straight, bow forward by bending hips and bend knees slightly during descent. Raise torso by extending hips while gradually extending knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments: Do not stand behind handles. 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. Those withless flexibilitymay have to bend knees more. Knees can be kept bent throughout movement. When finished with set, dismount by lowering weight with knees bent and low back straight.
Alternative Exercises
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