Barbell Stiff Legged Deadlift

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The barbell stiff-legged deadlift is a compound exercise that targets the lower back, hamstrings, and glutes.

Using a barbell allows for heavier loads, increasing the intensity and effectiveness of the workout.

The exercise involves keeping the legs straight and hinging at the hips while lowering and raising the barbell.

While the barbell stiff-legged deadlift also engages the core and calves, its primary focus is on the lower back, hamstrings, and glutes.

Stand with your feet shoulder-width apart and your toes pointing forward.
Place the barbell on the floor in front of you, ensuring it is centered and parallel to your feet.
Bend at the hips and knees, keeping your back straight and your chest lifted, and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
With your arms fully extended, lift the barbell by extending your hips and knees, using your legs to drive the movement.
As you stand up, keep your back straight and your chest lifted, and squeeze your glutes at the top of the movement.
Lower the barbell by bending at the hips and knees, keeping your back straight and your chest lifted, and allowing the barbell to lower towards the floor.
Repeat the movement for the desired number of repetitions.

Start by positioning yourself in front of the barbell with your feet hip-width apart, toes pointing forward, and the barbell resting on the floor in front of you. This is your starting position.
Engage your core by pulling your belly button towards your spine, and maintain a slight bend in your knees throughout the exercise to protect your lower back.
With a firm grip on the barbell, hinge at your hips and slowly lower the barbell towards the floor, keeping your back straight and your gaze forward. Imagine pushing your hips back as if you’re trying to touch the wall behind you.
As you lower the barbell, focus on feeling a deep stretch in your hamstrings and a slight tension in your glutes. Keep your weight in your heels and maintain a neutral spine throughout the movement.
Once you feel a stretch in your hamstrings, engage your glutes and hamstrings to lift the barbell back up to the starting position, exhaling as you rise. Squeeze your glutes at the top of the movement to fully engage your posterior chain.