Unlike some exercises with exciting origin stories, the stiff (or straight) leg deadlift doesn’t have one. The movement’s name comes from the fact that you have to keep your legs straight as you do it. Historically, athletes would do the stiff leg deadlift with a rounded lower back for a better hamstring stretch. Today, we exercise with a neutral back, so stiff leg and Romanian deadlifts seem like the same exercise.

Doing deadlifts with straight legs is incredibly beneficial for activating your posterior chain – the hamstrings, glutes, and lower back. The exercise stretches all of these muscles as you lower the barbell and leads to a powerful contraction as you stand up. Strengthening the posterior chain is beneficial for overall athleticism, injury prevention, and balanced muscular development. A strong posterior chain protects your spine and improves your performance in activities like running and jumping.

Building your hamstrings, glutes, and lower back can also benefit your daily life. For example, each time you bend down to pick something off the floor, you use your posterior chain.

How to do a Stiff or Straight Leg Deadlift 

1. Prepare your barbell and stand in front of it.
2. Position your feet underneath the barbell. As you look down, it should seem like the barbell is cutting your feet in half.
3. Have your feet at hip-width distance and toes pointing slightly out.
4. Bend down and grab the barbell with an even overhand grip. Maintain a slight bend in your knees.
5. Squeeze your shoulder blades to bring your chest out and straighten your back. 
6. Engage your abs and take a breath.
7. Pull the barbell in a straight vertical line.
8. Lift the weight and drive your hips forward at the top. Don’t hyperextend your lower back as you finish the repetition.
9. Lower the barbell in the same straight line while staying braced. As you go down, resist the urge to bend your knees like you would on a conventional deadlift. Keep them slightly bent at all times.

Note: You’ll know you’re in the correct position to pull when your knees are just behind your elbows. In essence, you’re doing a conventional deadlift, but your legs are straighter, and your hips are higher – almost at shoulder level. Technically, this position puts you at a mechanical disadvantage that allows you to train your hamstrings and glutes better.

What muscles do stiff leg deadlifts activate?

Stiff leg deadlifts primarily train your hamstrings. According to research, this deadlift variation is excellent for activating the upper hamstring, where the movement originates from (1). As you pull the barbell from a dead stop with your hips in a higher position, your hamstrings are the first to initiate from their stretched position.

Your hamstrings are also heavily involved during the eccentric (lowering) portion of the lift. As you lower the barbell to the floor, your hamstrings lengthen, which keeps them activated and further contributes to their growth and development. Similarly, your glutes play a substantial role in allowing you to lift the barbell off the floor, drive your hips forward, and stand tall at the end.

Your entire back works hard to keep your spine in a neutral position and assist with hip extension. Your erector spinae, lats, rhomboids, and trapezius benefit highly from this movement (2). Your rectus abdominis and transverse abdominis provide support for your torso and keep you in position.

We also can’t overlook the shoulders, biceps, and forearms that work to hold onto the weight as you perform the movement.

What is the difference between a deadlift and a stiff leg deadlift?

Deadlifts and stiff-leg deadlifts are essentially the same. The primary difference is the starting position, which dictates the mechanics of both exercises. 

As you prepare for a conventional deadlift, your knees are more bent, and your hips are in a lower position. The position allows you to take advantage of your quadriceps more, forcing them to produce knee extension and contribute to hip extension (3). Working more muscles makes the movement more complicated but allows you to lift more weight.

As mentioned earlier, stiff-leg deadlifts have you start each repetition with your knees almost straight and hips at a higher position. This position prevents your quadriceps from contributing much to the exercise and essentially puts you at a mechanical disadvantage. As a result, you can’t lift as much weight, but you get to emphasize your posterior chain muscles more.

Both exercises offer their unique challenges and benefits. The two deadlift variations are not interchangeable, so you might want to consider doing both for optimal lower body and back development.

Variations and Modifications of the Stiff/Straight Leg Deadlift 

1. Pause Stiff-Leg Deadlift

The pause stiff-leg deadlift is a neat variation that forces even greater glute and hamstring activation. To do this, begin the movement as you usually would. But instead of lifting the barbell from start to finish, add a slight pause. Specifically, initiate the pull, raise the barbell a few inches off the floor, and pause for a second just as the bar is below your knees. Then, pull a second time and complete the repetition.

2. Stiff-Leg Deadlift With Bands or Chains

Doing stiff-leg deadlifts with bands or chains is excellent for improving your lockout strength and emphasizing your back and glutes more. One option is to secure resistance bands on the floor (such as by wrapping them over heavy dumbbells) and placing both barbell ends underneath. As you pull, the bands will lengthen and make each repetition progressively more challenging.

Alternatively, you can place a pair of heavy chains on both ends of the barbell. As the barbell goes up, more of both chains will lift off the floor, progressively adding weight and making it increasingly difficult.

Mistakes to Avoid

The most common mistake to look out for is to confuse Romanian with stiff-leg deadlifts. The primary difference is, Romanian deadlifts start and finish at the top (as you’re upright), whereas stiff-leg deadlifts begin off the floor.

Another issue to watch out for is lifting too much weight. Since you’re at a mechanical disadvantage, you won’t be able to deadlift as much weight. Going too heavy can lead to poor technique and a rounded lower back, both of which can result in injury.

You also need to be careful not to bend your knees as you lower the barbell. It can be tempting to do so because it feels natural, especially if you do conventional deadlifts often. But remember that this is a stiff-leg deadlift. Your legs have to be almost entirely straight at all times, allowing for better hamstring and glute activation.

Similar Exercises to the Stiff Leg Deadlift

Romanian Deadlift (Dumbbell)

Romanian and stiff-leg deadlifts have essentially the same movement pattern, which means both exercises train our muscles identically. The primary difference is, Romanian deadlifts are more of an accessory movement that starts and ends at the top. In contrast, stiff-leg deadlifts begin off the floor, similar to other variations of the exercise.

Conventional Deadlift 

Conventional deadlifts are identical to stiff-leg deadlifts because the premise is the same: you have to pick a heavy barbell off the floor. As such, both movements emphasize your posterior chain – hamstrings, glutes, and entire back. The primary difference is, stiff leg deadlifts begin with straight legs and hips at a higher position. As a result, the variation better emphasizes the hamstrings. In contrast, conventional deadlifts also include knee extension, which involves your quadriceps.

Hip Thrust (Barbell)

Hip thrusts are not a deadlift variation, but the movement is more similar to stiff-leg deadlifts than people imagine. Despite having different movement patterns, both exercises emphasize three primary muscle groups: the hamstrings, glutes, and lower back. Both activities also offer an excellent overloading potential and are great for building strength.

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Dumbbell deadlifts are an effective exercise that improves intramuscular coordination, whole-body stability, and strength. Like barbell deadlifts, the dumbbell version features a good range of motion and an impressive overloading potential, making the exercise fantastic for developing your posterior chain (glutes, hamstrings, and back).

The objective with deadlifts is to lift a pair of dumbbells off the floor by using the hip hinge movement pattern and keeping your back neutral. Doing so strengthens the hip extensors (glutes and hamstrings), back, quadriceps, midsection, shoulders, arms, and grip (1). 

Another benefit of the movement is that it forces both sides of your body to work more independently in supporting the weight. As a result, the risk of developing muscle imbalances becomes smaller. Plus, even if you have an imbalance now, switching to dumbbells can help you resolve it.

The third significant benefit of the movement is that it strengthens crucial posterior muscles that play an essential role in good posture. Performing the dumbbell deadlift strengthens the trapezius–-the large upper back muscle that stabilizes your spine and promotes a healthy neck position (1, 2). The dumbbell deadlift also develops the erector spinae, a muscle group that runs along both sides of your spine, keeping it aligned and stable (1).

Performing dumbbell deadlifts is also beneficial for your daily life. For one, the movement makes you more functional and better able to handle tasks like carrying groceries, climbing stairs, and playing with your kids. Second, the activity makes you more stable and resistant to falls or injuries. Third, the deadlift makes you more athletic.

We recommend including the deadlift early in your training and performing each repetition slowly and with good control.

Level of Exercise: Beginner/Intermediate

How to do a Dumbbell Deadlift (Perfect Deadlift Technique)

1. Stand tall and position the pair of dumbbells parallel to your feet and have your feet hip-width apart. When seen from the top, the front weight plate of each dumbbell should be to the side of your mid-foot. Doing so is vital for having the dumbbells over your center of gravity as you start lifting them.
2. Bend forward and grab the dumbbells while keeping your arm straight.
3. Bring your chest out without lifting the dumbbells off the floor to put your spine into a neutral position.
4. Take a breath and initiate the deadlift by pressing through your heels as you engage your upper body and legs.
5. Lift the dumbbells in a straight vertical line, having them move to your sides. 
6. Extend your hips and knees simultaneously, especially as the dumbbells pass the knee level, and continue up until you’re in a standing position. Don’t hyperextend your lower back at the top of the repetition.
7. Finish the repetition by squeezing your glutes and thighs.
8. Hold the top position for a moment and begin the descend by breaking at the hips and pushing your buttocks back.
9. Lower the weights in the same straight line as you bend forward slowly and keep your spine in a neutral position.
10. Exhale near the bottom.
11. Brace your midsection, bring your chest out again, ensure that the dumbbells are in the correct position, and perform the next repetition with a full range of motion.

What muscles does a dumbbell deadlift activate?

The primary muscles involved in a deadlift are the hamstrings and gluteus maximus (1). Both muscles play a crucial role in hip extension, which occurs as we lift the pair of dumbbells off the bottom position (3, 4). Our quadriceps assist the hip extensors during a deadlift. The muscle group covers the front of our thighs and produces knee extension (straightening our legs), which occurs as we start moving up (5).

Our entire back musculature also works during dumbbell deadlifts. The erector spinae, trapezius, rhomboids, latissimus dorsi, infraspinatus, and other muscles flex isometrically. These muscles provide torso stability and keep our shoulder blades retracted to protect our spine from injuries. The lats also work hard to keep the weight over your center of gravity instead of moving forward. Doing so is vital for moving heavier dumbbells safely and maintaining a solid position.

Like the back, our midsection muscles contract and contribute during a deadlift by assisting with torso stability. Aside from these muscles, our arms and shoulders also work during a deadlift, primarily to help us stay balanced. The movement also develops our grip strength and improves our performance on other exercises, like the pull-up and row.

Tips on Proper Form when Preforming a Dumbbell Deadlift

The most important tip to keep in mind for safe and effective deadlifts is staying tight from start to finish. You must assume the correct starting position and flex your entire upper body to maintain a neutral spine. An excellent way to learn how to stay tight is to have someone place a wooden stick along the length of your spine, and you must keep the stick in contact with your spine from start to finish.

Another tip for all deadlift variations is to hinge at the hips instead of just bending forward. Proper hinging means changing the hip angle while keeping your back neutral. Doing so allows you to load your hamstrings and glutes instead of putting unnecessary stress on your spine. 

The third important tip for proper form and effective deadlifts is to keep the dumbbells close to yourself and over your center of gravity. As mentioned in the step-by-step instructions above, the dumbbells should be parallel to your feet in the starting position. You should then keep the weights in the same position relative to your body for better balance and more strength.

Variations and Modifications of the Dumbbell Deadlift

1. Romanian Deadlift

Romanian deadlifts are one of the best dumbbell deadlift variations you perform from the top down. Instead of lifting the weight off the floor and finishing each repetition there, you start from a standing position, descend, and finish up on top. Aside from that, you have to keep your knees slightly bent from start to finish. Doing so allows you to load your hamstrings more effectively (6).

2. Stiff-Leg Deadlift

Like Romanian deadlifts, the objective is to keep your knees slightly bent from start to finish. But, instead of starting from the top, you deadlift the weight off the floor. The primary difference from a regular deadlift is that your hips are elevated, and your torso is nearly horizontal.

3. Barbell Deadlift

The barbell deadlift is the more popular movement variation and shares many similarities with dumbbell deadlifts.

Mistakes to Avoid

Leading With Your Hips

A common deadlift mistake is leading each repetition with your hips. You set yourself up correctly, brace, begin the repetition, and your hips shoot up before the dumbbells are off the floor. Doing so isn’t necessarily dangerous, but it turns the deadlift into a stiff-leg variation. Avoid the error by being mindful of the possibility and keeping your hips at the correct height when you initiate the repetition. Your hips should move up, but only after the dumbbells start traveling up and pass your knees.

Rounding Your Lower Back

Rounding your lower back is among the most common deadlift mistakes and one you need to resolve early on. Excessive back rounding can put unnecessary stress on your spine, increasing your risk of an injury. The most important thing you should do to maintain a neutral spine is brace at the start of each repetition and bring your shoulders back as much as possible.

Similar Exercises to the​​ Dumbbell Deadlift

Bent-Over Row (Dumbbell)

The bent-over row is an effective exercise you can do to strengthen your entire back, midsection, biceps, and forearms. Like deadlifts, the movement makes you stronger, and all you need is a pair of dumbbells to take full advantage. The objective is to grab the weights, hinge forward, and have the weights hang down. Once in position, take a breath and pull the dumbbells to your torso, pausing at the top. Lower the dumbbells, exhale and repeat.

Rack Pull

Rack pulls are a form of deadlift where you elevate the barbell inside a squat rack or on blocks. Doing so allows you to practice the second part of the deadlift without fatiguing your legs. Instead, your back and glutes do most of the work. Rack pulls also improve your lockout and grip strength, so you should perform them if you struggle near the top of deadlifts.

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The single-leg Romanian deadlift might be one of the best exercises you could do in the gym or at home. Unlike many movements, single-leg Romanian deadlifts develop your balance and strengthen many posterior muscles. As a result, the exercise boosts your gym performance, makes you a better athlete, and improves your ability to perform daily tasks.

Unlike a traditional deadlift, the goal with single-leg Romanian deadlifts is to balance yourself on one leg as you hinge at the hip. Balancing is quite challenging, and regular practice teaches you to remain stable more easily. Training one leg at a time is also great for improving your mind-muscle connection and strengthening your glutes and hamstrings.

As an accessory exercise, you should include the single-leg Romanian deadlift at the start or in the middle of your leg workouts. Avoid getting too tired before doing the activity because you will struggle to remain balanced.

How to do a Dumbbell Single-Leg Romanian Deadlift

1. Grab a pair of moderately-heavy dumbbells and stand tall with your feet hip-width apart and toes pointed slightly out.
2. Bend your knees slightly, and bring your shoulders back.
3. Lift one foot off the floor and bend the knee of your supporting leg a bit more for better gluteal activation.
4. Take a breath and hinge at the hips as you keep your supporting leg in a static position. Your other leg should extend back, and your spine should remain neutral.
5. Lower your torso until it becomes parallel with the floor. You should feel an intense stretch in your posterior muscles.
6. Contract your glutes as you exhale and slowly raise your torso to the starting position by extending your hips forward as your back leg gets in line with the supporting one.
7. Take a deep breath and repeat the motion. After that, do the same number of reps on your other leg.

What muscles does a single-Leg Romanian deadlift with a dumbbell activate?

Despite the outward simplicity, single-leg Romanian deadlifts train your entire body. Most notably, the movement works your hamstrings, which cover the posterior of your thighs (1). The hamstrings connect the knees to our hips, and one of their primary functions is hip extension, which occurs during the exercise (2).

Similarly, the movement strengthens our glutes, the largest muscle in the body. Our glutes offer stability in the midsection and produce hip extension (3).

The entire back musculature also plays a role in the single-leg Romanian deadlift. Our erector spinae, rhomboids, infraspinatus, trapezius, and other back muscles keep your shoulder blades retracted and your spine in a neutral position. 

Midsection muscles (rectus abdominis, transverse abdominis, and obliques) also contribute during a single-leg Romanian deadlift to provide torso support.

Tips on what to Focus on when doing a Dumbbell Single-Leg Romanian Deadlift 

The greatest challenge of single-leg Romanian deadlifts is maintaining enough balance to stimulate the correct muscles. So, before focusing on anything else, begin by getting comfortable balancing yourself on one leg.

Once you can maintain balance on a single leg, introduce slight torso leaning while keeping your back neutral. Hold onto something for balance (for example, a squat rack) and gradually increase the amount of torso lean until you reach a point at which you feel your posterior muscles working. As you start doing complete repetitions, let go of the object that supports you. It takes practice to get comfortable with the movement pattern and maintain balance on a single leg, so patience is critical. 

Warrior 3 is a yoga pose that can help you master the single-leg Romanian deadlift. The pose forces you to balance yourself on one leg, allowing you to strengthen the same muscles you would use during Romanian deadlifts.

As for technique, what matters most is that you maintain a neutral spine, distribute your weight evenly on the supporting foot, and actively engage your midsection muscles. Doing all three things will speed up the process of learning the single-leg Romanian deadlift and help you reap its benefits for a long time.

Variations and Modifications of the Dumbbell Single-Leg Romanian Deadlift

1. Supported Single-Leg Romanian Deadlift

The supported single-leg Romanian deadlift is a beginner-friendly variation that teaches you the movement pattern. Hold onto something for balance, support yourself on one foot, and practice the hip hinge.

2. Landmine Single-Leg Romanian Deadlift

The landmine single-leg Romanian deadlift is a variation you perform by holding a barbell in a landmine attachment. Landmine Romanian deadlifts are beneficial because you can load your posterior muscles with more weight. Plus, since the barbell is anchored, holding it offers some support, making it easier to remain stable.

3. Barbell Single-Leg Romanian Deadlift

Barbell single-leg Romanian deadlifts are one of the most challenging variations. The objective is to hold a barbell with a shoulder-width grip, support yourself on one foot, and perform the hip hinge. 

Mistakes to Avoid

The most common mistake with the single-leg Romanian deadlift is attempting the movement with no deadlift experience. Learning to hinge at the hip is an essential part of the Romanian deadlift, so taking the time to master it is helpful. Begin with the basic hip hinge pattern before supporting yourself on one foot.

Another significant mistake with the movement is allowing excessive back rounding. Instead of pushing the buttocks back and loading their hamstrings, trainees often round their lower back to do the exercise. Aside from failing to train the correct muscles, doing so puts significant stress on your spine, resulting in back pain.

The third mistake to look out for is excessive knee flexion and extension. Many trainees bend their supporting leg as they lean forward and extend it as they stand up. Doing so makes the movement more unstable and shifts the tension toward the quadriceps. Avoid the mistake by maintaining a slight bend in your supporting knee throughout each set.

Shortening the range of motion is also a significant mistake because it prevents you from training the correct muscles effectively. You should lean your torso forward until it becomes parallel to the floor before standing up. Anything less would prevent you from stretching and shortening the posterior muscles effectively.

Similar Exercises to the Single-Leg Romanian Deadlift with a Dumbbell

Glute Ham Raise

Like single-leg Romanian deadlifts, the glute ham raise is an effective assistance exercise that strengthens your hamstrings, glutes, and lower back (1). The objective is to anchor yourself on a glute hamstring machine and use your posterior muscles to lower and raise your torso.

Good Morning (Barbell)

The good morning is an excellent compound exercise that allows you to load your posterior chain musculature with a lot of weight. Similar to squats, you have to place a barbell on your upper back. But, instead of squatting, you perform a hip hinge that trains your hamstrings, glutes, and entire back.

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The standing leg curl is an exercise you perform by flexing your knees against resistance to develop your hamstrings, the posterior thigh muscles. You can use a cable machine, resistance band, a standing curl machine, or ankle weights for the exercise. 

Including the standing leg curl in addition to hip hinge exercises (such as the Romanian deadlift) is essential because it allows you to isolate the hamstrings better. As a result, you can develop the muscle group more effectively.

Aside from strengthening the hamstring, standing leg curls improve your stability because your midsection muscles work hard to keep you in position. In other words, the standing leg curl is a functional exercise that can improve your athleticism and physical capacity, making everyday tasks easier.

As an isolation movement, you should include the standing leg curl near the end of your leg training once you’ve done your main work (squats, lunges, leg press, Romanian deadlifts, etc.)

How to do Standing Leg Curls

1. Adjust the pad of the machine to be right above your Achilles tendon. Start with a lighter weight to get a good feel for the movement.
2. Lean forward on the machine by placing your thighs against the supportive pad, grab the handles, and have the back of your legs against the lower pad.
3. Take a deep breath and plant your left foot firmly on the floor.
4. Curl the weight up with your right leg by contracting your hamstring muscle.
5. Go up until your foot becomes higher than your knee, and you feel a strong contraction in the back of your thighs.
6. Hold the position for a second and exhale as you slowly lower the weight and extend your leg.
7. Take another breath and repeat.
8. Once you’re done, plant your right foot and curl the weight with your left leg.

What muscles do the standing leg curls activate?

The primary muscles that work during standing leg curls are our hamstrings, the posterior thigh muscles (1, 2). Our hamstrings originate from the hip and insert into the lower leg bones (the tibia and fibula) (3). The unique anatomy of our hamstrings allows them to contribute to hip extension (such as in a deadlift) and knee flexion (such as in leg curls). 

Gastrocnemius, one of the muscles in the lower leg, assists our hamstrings in causing knee flexion. The gastroc originates from the femur (large thigh muscle) and inserts into the Achilles tendon (4).

Our glutes also play a role in standing leg curls but to a much smaller degree. The muscle group provides hip stability, allowing you to remain balanced during the exercise. Similarly, midsection muscles (rectus abdominis, transverse abdominis, and obliques) flex isometrically to provide stability.

Tips when Performing a Standing Leg Curl 

The first tip to keep in mind for standing leg curls is to perform each repetition with a full range of motion. Meaning, you should flex your leg until your ankle is higher than your knee and squeeze the hamstring. You then have to extend your knee fully, stretching the hamstring. 

Similarly, it’s important to keep your knee steady as you flex and extend it. Avoid having your knee travel forward as you extend it and back as you flex because that can rob your hamstrings of the tension they need to grow. 

Remaining balanced during the exercise is also vital for the safety and effectiveness of the activity. Many people start doing the leg curl unsupported while using lighter weights. But it becomes necessary to hold onto something as you start curling more weight. 

Doing controlled repetition is the fourth crucial tip to keep in mind for standing leg curls. The goal is to use your hamstrings to overcome the resistance and control the weight as you extend your leg. You should feel constant tension in the posterior of your thighs at all times.

Variations and Modifications of the Standing Leg Curls

1. Seated Leg Curl

The seated leg curl is an effective alternative that offers many of the same benefits. You have to sit down and place your legs between a pair of pads – one over your thighs and the other behind your Achilles tendon. Once in position, begin to flex and extend your legs against the resistance.

2. Lying Leg Curl

Lying leg curls are another popular variation you can do. The objective is to lie on a hamstring curl machine and place the pad behind your Achilles tendon. Brace your body, take a breath, and curl the weight with your hamstrings. 

3. Nordic Hamstring Curl

The Nordic hamstring curl is a bodyweight variation that allows you to train your posterior thigh muscles if you don’t have access to a machine. You have to secure your legs underneath a barbell or have a training partner hold them down. With your body facing the floor, begin to raise and lower your torso using your posterior musculature.

Mistakes to Avoid

The most common mistake with standing leg curls is using too much weight, which doesn’t benefit you in any way. Using too much weight prevents you from loading your hamstrings effectively and controlling each repetition. Instead, you have to resort to momentum and body swinging to move the weight from point A to B, defeating the exercise’s purpose.

Another mistake to look out for with leg curls is shortening the range of motion, often resulting from excessive loading. The goal is to flex your leg until the ankle is higher than your knee, then straighten it fully. In doing so, you train the hamstrings through a full range of motion, allowing them to grow more effectively.

The third mistake to avoid is not controlling the weight on the way down. Many trainees lift the weight through their hamstrings but then drop it to the starting position. Avoid the mistake because not controlling the eccentric contraction (muscle lengthening against resistance) robs your muscles of a robust hypertrophic stimulus.

Similar Exercises to the Standing Leg Curls

Glute Ham Raise

Glute ham raises are an accessory bodyweight exercise that strengthens your hamstrings, glutes, and lower back (1). The objective is to position yourself on a glute ham machine, anchor your feet, and use your hamstrings to raise and lower your torso.

Single Leg Romanian Deadlift

Single-leg Romanian deadlifts are a functional and effective exercise for hamstring development (1). One of the primary benefits of the exercise is the stability you develop by balancing yourself on one leg. Plus, similar to standing leg curls, you work one hamstring at a time, which reduces the risk of muscle imbalances.

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Not everyone can (or wants to) deadlift a barbell. For example, some people don’t have access to a barbell because they are training at home. Luckily, deadlifts with a band are a practical alternative for everyone who wants to do the exercise but doesn’t have access to much equipment. 

Deadlifts with a band train the same muscles through a similar range of motion, build strength, and improve your athletic performance. The best part is that you can do the exercise anywhere, so long as you have a band.

Deadlifting strengthens your back, develops your hip extensors (glutes and hamstrings), builds your quadriceps, and improves overall stability and strength. As a result, your athletic abilities improve, and everyday tasks become more accessible.

The deadlift is a highly technical exercise, so we recommend doing it earlier in your workouts to prevent poor technique due to fatigue.

How to do a Deadlift with a Band

1. Take a long resistance band with handles and step over it with both feet. Your feet should be about hip-width apart.
2. Grab both handles evenly and stand tall. There should be a fair amount of tension in the resistance band.
3. Bring your shoulders back, direct your gaze forward, and engage your abs and glutes.
4. Take a breath and begin to lower your torso by bringing your butt back while keeping your shoulders back and spine in a neutral position. Your head should be in line with your torso.
5. Once you’ve lowered yourself a bit, also begin to bend your knees to get yourself to the bottom position.
6. Deadlift with the resistance band by extending your hips forward and simultaneously straightening your knees. Keep your back in a neutral position.
7. Once you’re standing straight, take another breath and repeat.

What muscles does ​​a deadlift with a band activate?

The primary muscle groups that work during a deadlift are the glutes and hamstrings (1). Both muscle groups produce hip extension, which occurs as we deadlift. Our glutes are the primary muscle group that works, and our hamstrings assist and contribute to knee stability.

Similarly, the quadriceps play a role during a deadlift (1). The muscle group covers the front of our thighs, producing knee extension, allowing us to stand up during a deadlift (2). 

The entire back musculature also works during a deadlift (1). Many muscles (including the trapezius, erector spinae, infraspinatus, and rhomboids) flex isometrically, providing torso stability. Our latissimus dorsi play a more active role because they help us bring our arms to our torso as we stand up during a deadlift.

The entire midsection (rectus abdominis, transverse abdominis, and obliques) also activates during deadlifts to provide stability. 

Tips on Proper Form when Performing a Deadlift with a Resistance Band

Using proper technique when deadlifting is important for two reasons. First, it keeps your spine in a healthy position, reducing the risk of injuries. Second, it allows you to activate the correct muscles and get the most out of every repetition. 

A vital tip to keep in mind for deadlifts with a band is finding the correct tension level. You have to step over a band, grab it, and feel some tension at the bottom. As you deadlift, the tension should increase enough to provide a challenge near the top of every repetition.

Maintaining tension through your midsection is also essential, as doing so allows you to stay stable, produce more force, and train with greater resistance. Take a deep breath and brace your abs before every repetition.

Deadlifting from the correct position is also important for engaging the right muscles. Your hips should be slightly lower than your shoulders, with your knees bent to some degree. Don’t start repetitions with straight legs, and avoid squatting off the bottom by having your hips too low at the start.

Variations and Modifications of the Deadlift with a Band

1. Romanian Band Deadlift

The Romanian band deadlift is a fantastic exercise for emphasizing your hamstrings, the muscles covering the back of your thighs (3). Unlike standard deadlifts, Romanian deadlifts start from the top position. You must hinge at the hip and lean your torso forward as you keep your knees almost straight.

2. Sumo Band Deadlift

The sumo band deadlift is a variation where you assume a much wider stance. Due to the position, sumo deadlifts allow more knee flexion and a more upright torso, resulting in less hip extension. As such, sumo deadlifts more effectively emphasize your quadriceps and adductors (inner thigh muscles) (4).

3. Pause Band Deadlift

Pause band deadlifts are a variation you can perform to improve your strength off the bottom and increase muscle activation in your hamstrings, glutes, and back. The objective is to initiate the deadlift variation but pause for a second or two and then complete the repetition.

Mistakes to Avoid

One of the most common mistakes with deadlifts is rounding your lower back. Doing so can place unnecessary stress on your spine, increasing the risk of injuries. Avoid the mistake by bringing your shoulders back as you set up for the deadlift. You can also film some of your sets or look at yourself in the mirror to ensure a neutral spine.

The second common error with deadlifts is an incorrect hip position. Trainees often position their hips too high or too low. The elevated hip position turns the exercise into a stiff-legged deadlift, shifting the emphasis on your hamstrings. In contrast, a low hip position emphasizes your quadriceps by turning the deadlift into a squat. The ideal hip height is to set up as you maintain a slight bend in your knees, and your hips should be slightly lower than your shoulders. 

The third significant mistake to avoid is not using a full range of motion. A deadlift starts at the ground and ends there, but too many trainees shorten the range of motion, only doing the middle part. A shorter range of motion makes each repetition less effective and prevents you from training your glutes, hamstrings, and quadriceps effectively. Take your time to set up correctly, extend your hips at the top, and end each repetition near the floor.

Similar Exercises to the Deadlift with a Band

Rack Pull

Rack pulls are a modified deadlift. The goal is to elevate a barbell on a rack or blocks and pull from an elevated position. Doing so is beneficial for emphasizing your back without putting much stress on your legs. 

Glute Bridge

Like deadlifts with a band, the glute bridge is an effective exercise that strengthens your hamstrings, glutes, and lower back (5). The goal is to lie on the floor, bend your knees, and plant your feet on the floor. Once in position, extend your hips to the ceiling as you contract your posterior muscles.

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Most people focus on squats and the quadriceps muscle group when thinking about lower body training. But one-sided exercise carries some drawbacks leading to issues down the road. Most notably, an imbalance between our front and rear muscles can hinder our performance, impact movement patterns, and put us at risk of injuries.

The glute ham raise is an effective compound movement that trains and strengthens our posterior chain. As a result, we reduce the risk of muscle imbalances and improve our training performance for optimal gym progress.

Doing glute ham raises is also beneficial for everyday life because the exercise strengthens crucial muscles, which we use for many activities. For example, bending forward to pick something off the floor requires good posterior chain activation. Glute hams also strengthen the lower back, providing spinal support and protecting us from injuries.

​​Tweak the glute ham raise machine until it fits you best. Specifically, the ankle pad should be right against your Achilles heel, and your knees should be on the front platform that will support your hips. If the machine has a foot platform, you should position both balls of the feet to push against it for extra support.

How to do the movement

Step by step Instruction: 

1. Tweak the glute ham raise machine until it fits you best. Specifically, the ankle pad should be right against your Achilles heel, and your knees should be on the front platform that will support your hips. If the machine has a foot platform, you should position both balls of the feet to push against it for extra support.
2. With your torso upright, knees planted firmly, and ankles in a secure position, cross your arms in front of you, bring your shoulders back, and take a deep breath.
3. From this position, go down as you simultaneously extend your knees and keep your back in a neutral position, and your hips should also remain in a rigid position.
4. Go down as comfortably as you can – ideally until your knees are locked out, and exhale.
5. Engage your posterior chain muscles and bring your torso back upright. You can think of this as a bodyweight curl that initiates from your back thigh muscles.
6. Take another breath and bend forward again.

What muscles do the glute ham raises activate?

The primary muscle group involved in glute ham raises the hamstrings (1). This muscle consists of three heads: the biceps femoris, semitendinosus, and semimembranosus. The three heads originate from the lower pelvis, cover our rear thighs, and insert into the tibia bone, just below the knee (2). Our hamstrings play an important role in knee flexion and hip extension, which means they produce most of the force we need to move our torso up and down.

Our buttocks consist of three muscles like the hamstrings: the gluteus maximus, gluteus medius, and gluteus minimus. Glute ham raises do a great job of training all buttock muscles because they contract isometrically to keep us in position. Our glutes are also highly active during glute ham raises.

Glute ham raises also train one part of our calves. The gastrocnemius is the large superficial calf muscle that originates from the femur, just above the knee. The muscle group inserts into the ankle, where it produces plantar flexion. But because the muscle group crosses the knee joint, it also contributes to knee flexion, which means it assists our hamstrings during glute ham raises (3).

Aside from the lower body musculature, glute ham raises also train our back muscles. Specifically, the exercise trains our erector spinae, which straightens the back and keeps us upright. Our latissimus dorsi, rhomboids, and trapezius also activate to some degree, aiding the erectors in keeping the back straight.

Our abs, transverse abdominis, and obliques also contribute to some degree. Like our back muscles, the abdominals contract isometrically and support the torso as we move up and down.

Tips on Proper Form and Technique 

A helpful tip to keep in mind for proper glute ham raises is to imagine that you’re curling your upper body through your hamstrings. In doing so, you can establish a better mind-muscle connection with your hamstrings.

When doing a glute ham raise, you should emphasize the lowering portion of each repetition. Doing so is vital for two reasons. First, you reduce the risk of pulling a muscle or injuring your knees. Second, you improve hamstring engagement and cause a more significant eccentric contraction, leading to better growth.

You might also like to have a training partner around for your first time doing glute ham raises. The movement is safe, but it’s good to know how strong your hamstrings are and if you can safely curl yourself up alone. You don’t want to lower yourself, only to realize that you’re stuck because your hamstrings aren’t yet strong enough to lift you back up.

You should also maintain full-body tension throughout each repetition. Your shoulders, hips, and knees should always be in a straight line.

Variations and Modifications of the Glute Ham Raise

1. Floor Glute Ham Raises

Instead of using a glute ham machine, the variation allows you to do the movement on the floor by anchoring your feet underneath a loaded barbell. Floor glute hams are beneficial for newbies who aren’t sure how strong their posterior chain is.

2. Assisted Glute Ham Raises

The assisted glute ham raise is a variation where a training partner or coach guides you through the movement and provides support. In doing so, you can learn the movement pattern safely.

3. Eccentric-Only Glute Ham Raises

The eccentric-only glute ham raise is similar to the assisted variation but with one crucial difference. Instead of having someone help you throughout the entire movement, you focus on lowering yourself alone and have a friend bring you back to the top. You can also do these on the floor, allowing you to push yourself back up with your arms.

Mistakes to Avoid

Perhaps the most common mistake related to glute ham raises an overextension of the lower back. Trainees would lower themselves, get back up, and bring their shoulders way back. The idea is to improve hamstring activation, but doing so only puts pressure on the lower back.

Another common mistake to avoid is cutting the range of motion short. Glute ham raises are a challenging exercise, so it’s only natural to try making it more accessible. But training through a full range of motion engages our muscles better and causes a stronger stimulus. So, begin with an upright torso, extend your knees almost entirely, and go through that motion on every repetition.

You also need to be careful of hip flexion. Glute hams are most effective when your shoulders, hips, and knees are in line. Doing so puts the most amount of tension on your posterior chain, resulting in better growth. Flexing your hips (bending your torso) can help you do more repetitions, but it won’t lead to optimal results.

Similar Exercises to the Glute Ham Raise 

Hip Thrusts

The hip thrust is one of the most straightforward compound exercises to learn. But thanks to the excellent range of motion and potential for overload, hip thrusts are great for glute and hamstring development.

Like the glute ham raise, hip thrusts emphasize the same muscle groups through a similar range of motion. 

Good Morning (Barbell)

Good morning is another fantastic compound movement. The activity builds up your calves, hamstrings, glutes, and entire back like glute ham raises. Good morning is also valuable because of its fantastic overloading potential and significant range of motion. 

Romanian Deadlift (Barbell)

The Romanian deadlift is a hamstring movement because it causes a significant stretch as you lower the barbell. But the exercise is similar to glute ham raises because both have an identical range of motion and train the same muscles. 

Nordic Hamstring Curl

The Nordic hamstring curl is an excellent bodyweight movement that emphasizes your hamstrings and builds up your glutes. Like glute ham raises, you use your body to create resistance, producing tension and muscle growth.

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Good mornings are one of the most effective barbell exercises you can use to strengthen your hamstrings, glutes, and back. The objective is to place a barbell on your back, similar to how you would set up for a low-bar back squat. But, instead of squatting, you maintain a slight bend in your knees and instead lean forward (hinge at the hips). Doing so stretches your posterior muscles. From there, you have to bring your torso back to the starting position by engaging the hamstrings, glutes, and back.

Unlike many posterior chain exercises, good mornings are great because of the incredible overload potential they offer. You can start with an empty barbell and gradually work up to 300, even 400 pounds. 

Performing good mornings is a fantastic way to build whole-body balance, strengthen a range of large muscles, improve your athleticism, and become more functional. We recommend doing good mornings as a first or second exercise in your training. 

How to do a Good Morning with a Barbell

1. Set the bar up at around armpit height, and grip it evenly, slightly outside shoulder-width level.
2. Tuck yourself under the bar and position it on your lower traps, around the level of your rear deltoids.
3. Extend your upper back and press the bar against it with both hands. Keep your wrist straight and avoid having the bar rest on your hands.
4. With your feet hip-width apart and firmly planted on the ground, push your hips forward, and unload the bar from its rack. Take a few steps back to clear enough space for the lift.
5. With your back arched, bar firmly pressed against your back, and feet planted into the ground, take a breath and push your hips straight back.
6. As you lower yourself, make sure to keep your back in a neutral position and instead think about pushing your butt back.
7. Lower your torso as much as you can while keeping your back straight. You should feel an intense stretch in your posterior chain muscles. Near the bottom, you should allow for a slight bend in your knees.
8. To get back up, initiate the movement by pushing your hips forward, thus ‘unfolding’ yourself.

What muscles does the good morning with a barbell activate?

The two primary muscle groups involved in good mornings are the glutes and hamstrings (1, 2). Both muscles produce hip extension (driving your hips forward as you stand up), which occurs during the second half of each repetition (3, 4). The hamstrings also provide stability at the knees and hips while performing repetitions (3). Your quadriceps produce some force to keep your knees at a consistent angle, but their role is primarily passive.

Your entire back is also involved in good mornings (1). The collection of muscles in the back provides torso stability and keeps your shoulders back as you lean forward and return to the starting position. Similarly, your midsection (abs, transverse abdominis, and obliques) flex isometrically to keep you stable. The chest, shoulders, and arms work to support the barbell on your back while performing good mornings. 

Tips for the Barbell Good Morning 

An important tip to keep in mind for good mornings is hinging at the hips correctly. The idea with the movement isn’t simply to bend forward but to do so while keeping your back in a safe, neutral position. Doing so will keep you stable, protect your spine, and allow you to load your hamstrings effectively.

So, before attempting to perform good mornings, start with simpler movements, such as learning how to hip hinge. One popular coaching option is to place a stick over the spine of a trainee and have them lean forward while keeping it in contact with the back. The activity is an excellent way to keep your spine neutral and teach you the proper movement pattern.

You can then transition to Romanian deadlifts, which feature a similar movement pattern before placing a barbell on your back for good mornings. 

Once you start doing good mornings, keep the barbell in a steady position and perform each repetition slowly, ensuring that your posterior muscles engage. Strengthening your back, glutes, and hamstrings is also beneficial for solid good mornings. Exercises like Romanian deadlifts, barbell rows, glute-ham raises, and hip thrusts develop the posterior chain effectively (2, 5).

Variations and Modifications of the Good Morning with a Barbell 

1. Slow Eccentric Good Morning

The slow eccentric good morning is a variation where you lean forward over three to five seconds, stretching your posterior muscles well. Once at the bottom, explode to the starting position by driving your hips forward with force.

2. Resistance Band Good Morning

Resistance band good mornings are useful for beginners and those with no barbell and squat rack access. The objective is to loop a long band over your neck and step over it. From there, assume a natural stance, brace your midsection, and lean forward as you normally would. Hold the bottom for a second and stand up, exhaling as you do.

3. Zercher Good Morning

Zercher good mornings are a version of the exercise where you place the barbell over the crease of your elbows and support it with your biceps. The primary benefits are that you strengthen your arms more and can drop the barbell on the floor if you fail to finish a repetition.

Mistakes to Avoid

One of the most common mistakes with good morning is allowing your back to round as you lean forward. As discussed above, good mornings take some time to master, so it’s best to learn the proper hip hinge pattern before doing the exercise. The goal is to bring your buttocks back as you lean forward, thus ensuring that your spine remains in a healthy neutral position.

The second common mistake with good mornings is placing too much weight on your back. Aside from boosting your ego, doing so offers no real benefits and prevents you from training through a full range of motion and stretching your posterior muscles well. Always pick loads that allow you to maintain good technique.

The third mistake with good mornings is keeping your knees locked out throughout the set. Doing so isn’t necessarily fatal, but it can make the movement unnecessarily tricky. Instead, you should maintain a slight bend in your knees and keep them at a consistent angle from start to finish.

Similar Exercises to the Good Morning with a Barbell 

Glute Ham Raise

Glute ham raises are an accessory exercise that strengthens your hamstrings, glutes, lower back, and midsection (2). The objective is to go on a glute ham machine, anchor your feet, and engage your core. Once in position, use your posterior muscles to repeatedly lower and raise your torso.

Single Leg Romanian Deadlift (Dumbbell)

Single leg Romanian deadlifts are a fantastic accessory exercise that develops your hamstrings, strengthens your core, and improves balance. Plus, training one side at a time helps detect and fix muscle imbalances. Like classic Romanian deadlifts, the goal is to hinge at the hips while keeping your knees almost locked out. The only difference is, you’re keeping one foot planted, and the other one lifts back as you hinge.

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