Stiff Legged Deadlift

The stiff legged deadlift is the most effective free weights exercise for stimulating muscle growth in your hamstrings.  While leg curls provide a way to isolate the hamstrings, the stiff legged deadlift allows you to hammer your glutes with a very heavy load through a complete range of motion.  Simply put, there is no more effective glute and hamstring exercise than the straight leg deadlift.

If you're serious about increasing the size of your legs, you need to get serious about training your glutes and hamstrings.  Often neglected, the muscles in the back part off your legs will respond very well to heavy training through a complete range of motion. Lean how to incorporate the stiff legged deadlift into your leg training workouts and you'll definitely experience an increase in the size of your legs. 

If you're not sure how to perform the stiff legged deadlift check out this exercise demonstration video...

Ideal Stiff Legged Deadlift Form

Muscles Used During Stiff Legged Deadlift Target Body Part: Legs Primary Muscles: Gluteus Maximus, Biceps Femoris Short & Long Head, Semimembranosus, Semitendinosus Secondary Muscles: Erector Spinae, Latissimus Dorsi

Starting Position: Stand with your feet spaced slightly apart and a slight bend in your knees in front of the bar. Grab the bar with an overhand grip.

Upward Phase: Stand up straight by rotating your hips forward, while keeping your abdominal muscles contracted. This movement is also referred to as a hip hinge.

Downward Phase: Bend forward and allow the bar to slide down to just below your knees.

Special Instructions: In order to primarily incorporate the muscles in your hamstrings perform this exercise with a lighter weight.  When you perform this exercise with a heavier weight, your Gluteal muscles begin to perform most of the top portion of this movement.

Warning: Make sure to keep your back straight throughout this movement in order to avoid injury in your lower back.

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