Description:
The Cable Stiff-leg Deadlift is a posterior chain exercise that targets the hamstrings along with the glutes and lower back.
Benefits:
- Builds strength and size in the hamstrings.
- Develops the glutes and posterior chain.
- Supports sprinting, jumping, and deadlift strength.
- Helps protect the knees and lower back.
- Improves hip hinge or knee flexion strength.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Hamstrings
Secondary Muscles
- Gluteus Maximus
- Erector Spinae
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Hold the weight in front of your thighs and stand tall with a slight bend in your knees.
- Hinge at the hips, pushing your glutes back and lowering the weight along your legs.
- Keep your back flat and lower until you feel a stretch in the hamstrings.
- Drive your hips forward to stand back up, squeezing your glutes.
- Repeat for the desired reps.
Common Mistakes:
- Rounding the lower back on hinge movements.
- Using momentum or bouncing.
- Cutting the range of motion short.
- Hyperextending the lower back at the top.
- Going too heavy at the expense of form.
Variations:
- Lever Selectorized Lying Leg Curl
- Dumbbell Romanian Deadlift
- Barbell Good-morning
- Glute-Ham Raise
Safety Tips:
- Keep the back flat and core braced on hinge movements.
- Control the weight in both directions.
- Use a full but pain free range of motion.
- Stop if you feel lower back or knee pain.
Additional Information:
The Romanian and stiff leg deadlifts are hip hinges that build the hamstrings and glutes through a long stretch. Keep the bar close and the back flat.
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