Stiff Leg Deadlift | How to Perform Stiff Leg Deadlift | Powerlift Pro App

Performing stiff leg deadlifts, also known as Romanian deadlifts, is an effective exercise for targeting your hamstrings, glutes, and lower back. Here’s a simple explanation of how to perform stiff leg deadlifts:

Set up: Stand tall with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. You can also use kettlebells or resistance bands if preferred. Make sure you have a comfortable grip on the weights with your palms facing down.

Positioning: Engage your core and maintain a slight bend in your knees throughout the movement. Keep your chest up, shoulders back, and maintain a neutral spine.

Descending Phase:
Initiate the movement by hinging at the hips, pushing your glutes backward while keeping your back flat.
Lower the weights along the front of your legs, maintaining a controlled and slow descent. As you lower, you should feel a stretch in your hamstrings.
Keep your knees slightly bent but avoid excessive knee flexion. The emphasis of the exercise should be on the hip hinge and the stretch in your hamstrings.

Ascending Phase:
Engage your hamstrings and glutes as you push through your heels and bring your hips forward to rise back up to the starting position.
Maintain control and keep the weights close to your body throughout the movement.

Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.

Remember the following additional tips when performing stiff leg deadlifts:

Focus on maintaining a neutral spine and avoid rounding your back. Keep your core engaged to provide stability.
Avoid using excessive momentum or swinging during the movement. Emphasize a controlled and deliberate execution.
Start with lighter weights to ensure proper form and gradually increase the load as you become more comfortable and stronger.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
Note: If you have any pre-existing back or hamstring injuries or conditions, it’s advisable to consult with a healthcare professional or a qualified fitness expert before attempting stiff leg deadlifts or any exercise.