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Stiff-Leg Deadlift

Primary target: Biceps Femoris (股二头肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Smith machine/barbell
Sets & Reps
3-4 sets × 8-12 reps · rest 2 min
How to do it
Knees straight (soft, not locked) and fixed; fold at the hips; the bar travels down the legs to a strong hamstring stretch; stand by extending the hips; spine neutral throughout.
Common mistakes
Rounded back, bar drifting off the legs, forcing depth (hamstring-strain risk)

Muscles Worked

Biceps Femoris

Other Exercises for the Same Muscle

Romanian Deadlift · Leg Curl · Nordic Hamstring Curl (Eccentric) · Good Morning

See the Biceps Femoris in the 3D anatomy tool →