The Stiff Leg Deadlift is one of the best exercises for hamstring and back growth. Stand facing the barbell with your feet around shoulder width apart. Bend down with your knees and grasp the barbell using an overhand or Olympic grip with your hands around shoulder width apart or wider. Keeping your back straight, stand straight up resting the barbell on your thighs.
Get set up for the movement by pulling your shoulders back, sticking your chest out, and arching your back slightly. Keeping your eyes facing forwards, slowly bend at the hips lowering the barbell straight down close to your body. You should feel the stretch in your hamstrings. Lower the bar down as far as your hamstrings will let you comfortably.
Now engage the hamstrings and begin to raise the bar straight back up. Your eyes should be facing up and your shoulders back. This will prevent your lower back from rounding. Squeeze up through the glutes and hamstrings until you’re standing straight up.
Good mornings – position the barbell on the back of the shoulders, with the shoulder blades retracted. Flex and move hips like a fulcrum to lower the upper body until parallel to the floor, being careful to not to lower too far.
