The Stiff-Leg Deadlift is a great functional exercise that strengthens the glutes (buttocks) and hamstrings for activities like running, jumping and skating, as mentioned previously. It can be done with either dumbbells or a barbell.
Muscles involved: Hamstrings, Gluteus Maximus (buttocks) and Erector Spinae (low back).
Action: Stand with your feet shoulder width apart and knees slightly bent. Keeping your back tightly arched, shoulder blades retracted and chest up high, begin by sliding the dumbbells down your thighs until you reach the end of your hamstring range of motion. Then come back up to the start position and repeat for the desired number of repetitions.
Comments: The key to performing the Stiff-Leg Deadlift with good form is to concentrate on bending from the hips while pushing the butt back and maintaining an arch in the low back. If you remember that the movement comes from the hips and not from the low back, you’ll perfect your technique and perform this lift correctly.