Rack-pull stiff legged Deadlift: If you want to add more resistance to your glutes and hamstring, the only way is to add few inches to movement. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. Romanian Deadlifts (Stiff-Legged Deadlifts) The Romanian deadlift or the âstiff-leggedâ deadlift is a great exercise for all of the females out there⦠Why? How to do a deadlift To do a deadlift, youâll need a standard 45-pound barbell . The single leg dumbbell deadlift can be performed using one or two dumbbells. Due to the massive weighted stretch, they take a ton of muscle damage, and as such, they can take a while to recover. Because ladies, if you pay attention to this exercise, itâs great for building that ⦠EXECUTION. The Bottom Line. Another important muscle worked by the stiff-legged dumbbell deadlift is the gluteus maximus. With stiff leg deadlifts, youâre giving your back and hamstrings a more focused workout whereas conventional deadlifts also work your posterior chain but place less emphasis on your hamstring muscles. Because of this, the primary muscles worked by this exercise are different â weâll get to that next. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Stiff Leg Deadlift vs. Normal Deadlift The stiff leg deadlift is like the standard deadlift but the major difference is the starting position with your hips higher and shins in a vertical position. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. Gluteus Maximus. Perform deadlifts no more than 2 to 3 times per week, allowing muscles ample time to rest in-between workouts. What Muscle Groups Do Deadlifts Work? Stiff legged deadlift muscles worked Hamstrings. This muscle is located in your buttocks and helps extend your thighs, making it important for running and other athletic activities. Lower back may bend slightly during full hip flexion. This power move is ideal for building greater lower back and leg strength. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. 1. Begin with light weight and add additional weight gradually to allow adequate adaptation. The hamstrings are the prime movers in the Smith machine stiff legged deadlift. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. Performed properly, the stiff leg deadlift will enhance your muscle development and overall perfomance in the weight room. 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