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Barbell Stiff Leg Deadlift on Bench

Barbell Stiff Leg Deadlift on Bench

The Barbell Stiff Leg Deadlift on Bench is an effective compound exercise that targets the muscles in your posterior chain, specifically the hamstrings, glutes, and lower back. This exercise can be performed either at home or in a gym setting, making it a versatile choice for individuals looking to build strength and muscle. When executing the Barbell Stiff Leg Deadlift on Bench, it's essential to maintain proper form and technique to prevent injury and maximize the benefits. By placing a barbell on a bench and standing behind it, you can grip the bar with an overhand grip, slightly wider than shoulder-width apart. Begin by hinging at the hips, lowering your torso forward while keeping your back flat and core engaged. As you lower, make sure to push your hips back and keep your knees slightly bent or soft. The benefits of incorporating the Barbell Stiff Leg Deadlift on Bench into your workout routine are numerous. Firstly, it strengthens the posterior chain muscles, helping to improve overall lower body strength and stability. Additionally, performing this exercise can enhance hamstring and glute development, leading to a more defined and sculpted physique. It also engages the core muscles as they work to stabilize the body throughout the movement. To make the most out of your Barbell Stiff Leg Deadlift on Bench, consider incorporating it into a well-rounded workout program that includes a variety of exercises targeting different muscle groups. Combine it with proper nutrition, rest, and recovery to optimize your results. Remember, it's always important to listen to your body and consult with a fitness professional if you have any concerns or questions. So, lace up those sneakers and get ready to take your fitness journey to new heights with the Barbell Stiff Leg Deadlift on Bench!


  • Start by placing a barbell on the floor and positioning a bench behind it.
  • Stand in front of the barbell with your feet hip-width apart and toes pointing forward.
  • Bend your knees and hinge forward at the hips to grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Engage your core, keep your back straight, and your shoulders back and down.
  • With a slight bend in your knees, lift the barbell by extending your hips and standing up straight.
  • Once you have fully extended your hips, lean forward and slowly lower the barbell along the front of your legs.
  • Keep your back straight, and continue lowering the barbell until you feel a stretch in your hamstrings.
  • Pause for a moment at the bottom of the movement, then reverse the motion by driving your hips back, pushing your glutes out, and lifting your torso.
  • Return to the starting position by standing tall and squeezing your glutes at the top.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to minimize any risk of injury.
  • Engage your core to maintain stability throughout the movement.
  • Focus on a slow and controlled eccentric (lowering) phase to maximize muscle activation.
  • Keep a slight bend in your knees throughout the exercise to prevent excessive stress on the joints.
  • Use a weight that challenges you without compromising your form.
  • Incorporate progressive overload by gradually increasing the weight or reps over time.
  • Don't forget to warm up before performing this exercise to prepare your muscles and joints.
  • Include adequate rest periods between sets to allow for recovery and optimal performance.
  • To engage your hamstrings more, try aiming for a deeper range of motion.
  • Vary your foot position to target different areas of your lower body.

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