Stiff-Legged Deadlift

The stiff-legged deadlift is the hip-extension hamstring exercise: all three hamstring muscles cross the hip and knee (2-joint muscles); here hip extension is performed with the knee joint stabilized. People avoid stiff-legged deadlifts because they perform the movement incorrectly — most use too much lower-back movement (and rotation). The stiff-legged deadlift is better than good mornings. It occupies the "stretch" position (bottom position) of the Positions-of-Flexion hamstrings chart. SAFETY NOTE: some exercises require care in using RM loading due to possible injury (e.g., hamstring curl, stiff-leg deadlift). Performed with barbells or dumbbells. Listed as an advanced low-back exercise as well.

• Primary Muscles: Hamstrings.
• Secondary Muscles: Gluteus Maximus, Erector Spinae.
• Hip extension with knee stabilized (hamstrings as 2-joint muscles).
• Use care with RM loading; avoid excess lower-back movement/rotation.

• hamstrings — primary mover.
• gluteus-maximus / erector-spinae — secondary.
• two-joint-muscle — hamstrings cross hip and knee.
• safe-lifting-mechanics — protect the lower back.
• deadlift — the bent-knee variation.

This module is now the structured exercise record ex.stiff-legged-deadlift (spine/hinge-family.json), distinct from ex.romanian-deadlift (stricter, near-locked knee vs. the RDL's slight knee bend).