Throughout lift keep arms straight. 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. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. 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. Because ladies, if you pay attention to this exercise, it’s great for building that … With stiff leg deadlifts, you’re 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. Due to the massive weighted stretch, they take a ton of muscle damage, and as such, they can take a while to recover. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. EXECUTION. How to do a deadlift To do a deadlift, you’ll need a standard 45-pound barbell . 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. What Muscle Groups Do Deadlifts Work? Perform deadlifts no more than 2 to 3 times per week, allowing muscles ample time to rest in-between workouts. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). The hamstrings are the prime movers in the Smith machine stiff legged deadlift. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. Because of this, the primary muscles worked by this exercise are different – we’ll get to that next. The Bottom Line. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. 1. Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. Performed properly, the stiff leg deadlift will enhance your muscle development and overall perfomance in the weight room. 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. Another important muscle worked by the stiff-legged dumbbell deadlift is the gluteus maximus. The single leg dumbbell deadlift can be performed using one or two dumbbells. 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