Hamstring training is key for strength, power, and fitness athletes, as it often provides the muscular force we need to pull, push, and move. The knees may straighten, but as you return to the starting position, remember to bend them again. However, if the deadlift is king, then the stiff-legged version is the crown prince. Extend your hips and bring your torso up to return to the initial position. What Muscles Benefit From Dumbbell Deadlifts? With this exercise, your legs should have a slight bend, and your back should be flat. As you can see in the video below, the one leg stiff leg deadlift focuses on keeping the tension more on the hamstring by limiting the hinging of the hips (and knee bend) as the lifter executes the movement. Mechanics. Pull the bar from the floor as you come to a standing position. Again, the stiff-legged deadlift bares striking similarity to the standard version. What Muscles Get Worked When Doing Stiff Leg Deadlifts? Increasing the size, strength, and function of the hamstrings will help you perform better at nearly anything you set out to do, physically. Increasing unilateral capacities (see below) and hypertrophy (see above) can impact your ability to produce force and overcome higher amounts of loading when done in combination with larger movements like the full lifts. Muscle and Brawn: Comparing Stiff Leg Deadlifts and Romanian Deadlifts. An effective posterior chain exercise: Stiff-leg deadlifts work all of your major lower body posterior chain muscles. Take a look at some of these other powerful movements to increase posterior chain performance. pattern, which was discussed in an earlier article. BarBend is the Official Media Partner of USA Weightlifting. The quad muscles are used to extend the knee in the bottom half range of motion. Bodybuilders, strongmen and athletes of all shapes and sizes use it to develop every muscle in the back and legs. The one leg stiff leg deadlift is a unilateral exercise that primarily targets the muscles within the posterior chain, which is key for strength, power, and fitness athletes. When looking at both these movements, it can be confusing as to what are the actual differences between the two. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. When looking at how to maximize hamstring development, we need to make sure we also address unilateral movements, like the single leg stiff leg deadlift, which can help us to address movement and muscle development asymmetries, imbalances, and potential injurious compensation patterns. Exercise Demo. Keep moving your torso forward until you feel the hamstrings are stretched. After a few weeks, you can progress to heavier loads. 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