Stiff Leg Deadlift (On Bench) Video Exercise Guide

Performing the stiff leg deadlift on a bench adds a degree of difficulty and allows for additional range of motion.

1. Set up for the exercise by loading a barbell up with the weight you want to use.
2. Position two flat benches side by side and place the barbell across the benches on one end.
3. Stand securely with one foot on each bench facing the barbell with your feet around shoulder-width apart.
4. Bend down with your knees and grasp the barbell using an overhand grip (palms facing down) with your hands around shoulder-width apart or wider.
5. 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.
6. 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!
7. Lower the bar down as far as your hamstrings will let you comfortably. The elevated platform will allow for a deeper descent.
8. 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.
9. Squeeze up through the glutes and hamstrings until you're standing straight up.
10. Repeat for desired reps.