Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. The hamstrings are the prime movers in the Smith machine stiff legged deadlift. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). Because of this, the primary muscles worked by this exercise are different â weâll get to that next. Hereâs how to best execute this compound move, along with some important tips to keep in mind for optimal results. 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. Because ladies, if you pay attention to this exercise, itâs great for building that ⦠Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. Begin with light weight and add additional weight gradually to allow adequate adaptation. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. EXECUTION. With stiff leg deadlifts, youâre 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. This muscle is located in your buttocks and helps extend your thighs, making it important for running and other athletic activities. Throughout lift keep arms straight. 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. Stiff legged deadlift muscles worked Hamstrings. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. How to do a deadlift To do a deadlift, youâll need a standard 45-pound barbell . Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. The single leg dumbbell deadlift can be performed using one or two dumbbells. 1. Due to the massive weighted stretch, they take a ton of muscle damage, and as such, they can take a while to recover. Another important muscle worked by the stiff-legged dumbbell deadlift is the gluteus maximus. Romanian Deadlifts (Stiff-Legged Deadlifts) The Romanian deadlift or the âstiff-leggedâ deadlift is a great exercise for all of the females out there⦠Why? Gluteus Maximus. The Bottom Line. 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. 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