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? Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). EXECUTION. Throughout lift keep arms straight. This muscle is located in your buttocks and helps extend your thighs, making it important for running and other athletic activities. Perform deadlifts no more than 2 to 3 times per week, allowing muscles ample time to rest in-between workouts. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. Because ladies, if you pay attention to this exercise, itâs great for building that ⦠The single leg dumbbell deadlift can be performed using one or two dumbbells. Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. The Bottom Line. Due to the massive weighted stretch, they take a ton of muscle damage, and as such, they can take a while to recover. Lower back may bend slightly during full hip flexion. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Performed properly, the stiff leg deadlift will enhance your muscle development and overall perfomance in the weight room. 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. Gluteus Maximus. The hamstrings are the prime movers in the Smith machine stiff legged deadlift. 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. Begin with light weight and add additional weight gradually to allow adequate adaptation. Because of this, the primary muscles worked by this exercise are different â weâll get to that next. How to do a deadlift To do a deadlift, youâll need a standard 45-pound barbell . Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. This power move is ideal for building greater lower back and leg strength. 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. Stiff legged deadlift muscles worked Hamstrings. 1. 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