Booty Building and Stiff Leg Deadlifts

Deadlift, stiff leg

Do you want to build your booty, hamstrings and strengthen your lower back in one movement? Look no further because stiff leg deadlifts is the answer.

Benefits of the Stiff Leg Deadlifts

  1. The lift is most known for being great at building the glutes and the hamstrings as these are the primary movers during the movement. But it’s a great lift for building your entire backside as you have to keep your whole back straight during the lift.
  2. It is a great accessory exercise for building a bigger squat and deadlift. It strengthens the back of the lower body and as these muscles are the main movers in the conventional deadlift and very important to the squat.
  3. A stronger core. As you have to stabilize your upper body and straighten your back your core needs to be tight during the lift and will get a great workout.
stiff leg deadlifts

Related: Booty Building and Deadlifts

How to do the lift

  1. Lift the barbell up with a overhand grip at about shoulder width.
  2. Place your feet just inside shoulder width and start there. You can experiment a little and move them closer together if you think that feels better but keep the feet inside shoulder width at all times.
  3. Pull your shoulder blades back and down to stabilize the back, brace your abs and bend your knees just a little bit. You are now in the starting position.
  4. Start the lift by bending at only the hips. Bring the bar down as far as you can towards the floor without bending the knees or losing the arch in your back. If you have a stretching feeling in your hamstrings and that your booty lifts up during the lift you are doing it right.
  5. Start to lift the weight back up by feeling your hamstrings contract and squeezing your booty until you are back at the starting point.
  6. Repeat for a desired number of reps.

We recommend that you start quite low in weight in this exercise to learn proper form. Keep the rep speed quite slow and controlled both on the way up and down. And keep focus on feeling the hamstrings and booty work. It is also important that you practice the lift for getting enough flexibility to bring the bar deep enough. If you have the flexibility you can bring the bar all the way down to touch the floor if you are more strength oriented. But if building your booty and hamstrings are more important then keep it in the air for all reps. Because then you’ll increase your time under constant tension to maximize muscle growth. If you don’t have access to a barbell this lift can also be done by doing it with a dumbbell in each hand. The setup and execution is exactly the same.

Related: Booty Building and Squats

How to program the stiff leg deadlift

It’s an accessory exercise so ideal would be to do it after your main lift or lifts for the day. We also don’t recommend doing it the same session as the normal deadlift. As they hit a lot of the same muscles in similar ways. It should be placed on a lower body day and after squats and before hip thrusts would be perfect. It would look something like this:

Squats: 4×6

Stiff leg deadlifts: 4×12

Hip thrusts: 4×10

Now go out and try this awesome lift and take your backside and your lifting to the next level!

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