Glutes And Hamstrings 101: The Stiff Leg Deadlift

If you are looking to improve the appearance of your glutes and hamstrings there may not be a more effective exercise than stiff legged deadlifts (aka the Romanian Deadlift). It is one of the greatest leg strengthening exercises available and should become a staple in your leg training program. See videos below.

Good form is very important, so start with a light weight until you have stiff legged deadlifts perfected.

Bend from the hip just until you feel a good stretch in your hamstrings, and don't sacrifice form for range of motion. You do not need to do this exercise off the edge of a bench to gain distance.

Don't round your back or shoulders to touch the floor. Play it safe, stick with the proper movement, and eventually your hamstring flexibility will improve.

Not only is the Romanian deadlift an outstanding muscle builder, it is also one of the best leg toning exercises, so concentrate on using your hamstrings and glutes (not the lower back) to do the lifting.

Trainer's Tip: Perform the Romanian deadlift early in your workout, as it is a form-intensive exercise which requires good concentration and strict technique.

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Straight Leg Deadlifts