Stiff leg deadlift is an exercise of the variation of the deadlift. It is an exercise primarily done to target the muscles of the hamstrings. Stiff leg deadlift is the leg deadlift variation despite all the hip hinges is targeting the hamstrings. There is a way to increase the workout frequency of the stiff leg deadlifts. By doing stiff leg deadlifts on the leg workouts day or the full-body workout day. In the stiff-legged deadlift, the hip hinge is the most crucial thing. So, it is important to do the variations that would be comfortable for you.
Now we will discuss some of the Types of stiff leg deadlifts. Some types of stiff leg deadlifts are following:
- Straight Leg DeadliftDumbbell Stiff leg Deadlift
- Barbell Straight-Leg Deadlift
- Straight Back Deadlift
- Body Beast Straight Leg Deadlift
- Semi-stiffed leg deadlift
Straight Leg Deadlift:
Straight leg deadlift is also known as Stiff leg deadlift. It engages the muscles on your backside that includes the last, calves, and hamstrings.
Dumbbell Stiff Leg Deadlift:
The dumbbell stiff leg deadlift is also known as the dumbbell straight-leg deadlift. It is an essential exercise to build the strength of the hamstrings and glutes. It also helps to build up strength in lower back muscles.
Stand with the feet shoulder-width apart and hold the dumbbells in your palms. With the slight bend in your knees slowly bend with the hips back and then reach the dumbbells to your feet. That’s how you can do dumbbell stiff leg deadlift.
Barbell Straight-leg Deadlift:
Barbell Straight-leg Deadlift helps to build strength in the hamstrings, glutes, core, and lower back. In the Barbell Straight Leg Deadlift, a barbell is held in your hands right in front of you. Just like the Dumbbell Stiff leg Deadlift, the feet should be shoulder-width open.
The barbell is moving slowly down to reach the feet with the hips throwback and back straight. And after that move slowly up keeping back straight and chest out to the original position. A proper form of this exercise includes not rounding your upper and lower back.
Body Beast Straight Leg Deadlift:
Body beast Straight leg deadlift is a 40-minute leg workouts exercise that targeted your hamstrings, quads, and calves. This exercise compromises the four sets.
Single set, superset, and two giant sets. The single set includes Somu Squat, then the superset includes the alternating lunges and set-up to reverse lunges.
After that, the first giant set includes parallel Squat, Bulgarian Squat, and the straight leg deadlift. In the end, the last giant set includes single leg calf raises, seated calf raises, ins and outs.
Semi-stiffed leg deadlift:
In this exercise, the legs are not fully straight but there is a slight bend that makes a semi-stiff leg posture. Same as the dumbbell straight-leg deadlift the dumbbells are used, and it helps the calves, glutes, and hamstrings to build more effectively.
Straight back Deadlift:
In this workout, the back is held straight and the weight in terms of dumbbells and barbells is held in hands. This exercise helps to strengthen the core the lower and the upper back of the body.
This kind of leg workout can be done at home because they need no extra equipment. These leg workouts are important for men and women also. They make the routine a bit busy and building up muscular strength.
The leg workouts for men should be a little tougher than the leg workouts for women. The reason is that this exercise is mostly targeting the lower back and the calves, and hamstrings.
More possible weight should be used in the leg workouts for men and some less weight should be used in leg workouts for women. So the leg workouts at home are easy to manage that only require dumbbells and barbells if needed.