Barbell Stiff Leg Deadlift on Bench
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell stiff leg deadlift on bench is a hip-hinge exercise that targets the hamstrings and glutes while the lower back (erector spinae) braces to keep the spine flat. Standing on a bench lets the barbell travel below foot level, adding range of motion and a deeper hamstring stretch than a floor-level deadlift.
Barbell Stiff Leg Deadlift on Bench: So führst du sie aus
- 1Set up on a flat bench or raised platform stable enough to take your bodyweight plus the load, and stand on it with your feet hip-width apart and toes pointing forward.
- 2Hold a barbell in front of your thighs with an overhand grip just outside your hips, arms hanging straight.
- 3Brace your core, pull your shoulders back, and set a flat, neutral spine before you move.
- 4Keeping your legs nearly straight with just a soft bend in the knees, hinge at the hips and push your glutes back as the bar lowers down the front of your legs.
- 5Lower the bar past foot level until you feel a strong stretch in your hamstrings, keeping your back flat and the bar close to your shins.
- 6Drive your hips forward and squeeze your glutes to pull the bar back up along your legs to a fully upright standing position.
- 7Stop the bar at your thighs without leaning back or overextending, then repeat for reps.
- 8After your final rep, hinge under control and set the bar down safely before stepping off the bench.
Technik-Tipps
- Move slowly through the lowering phase — the elevated start position deepens the stretch, so control matters more than depth.
- Lead the descent with your hips, not your knees, so tension stays on the hamstrings instead of turning the lift into a squat.
- Only lower as far as you can while keeping a flat back; your hamstring flexibility, not the bench height, sets your true range of motion.
- Use a sturdy, well-anchored platform and start light to confirm your balance before adding load.
- Keep the bar close to your body throughout to reduce strain on your lower back.
Häufige Fehler
- Rounding the lower back to chase extra depth, which shifts load off the hamstrings and onto the spine and risks injury.
- Bending the knees too much, which turns the movement into a squat and removes the hamstring stretch that defines this exercise.
- Loading too heavy too soon, which makes balance on the bench harder and tempts you to round your back.
- Letting the bar drift away from your legs, increasing the lever arm and the strain on your lower back.
- Hyperextending at the top by leaning backward, which compresses the lumbar spine instead of simply locking out the hips.
Häufig gestellte Fragen
What muscles does the barbell stiff leg deadlift on bench work?
It mainly works the hamstrings and the glutes through the hip hinge, while the lower back (erector spinae) works isometrically to keep your spine flat and braced.
Why do this deadlift standing on a bench?
Standing on a bench raises your feet so the barbell can travel below foot level. This extends the range of motion and gives the hamstrings a deeper stretch than a deadlift done from the floor.
How far down should I lower the bar?
Lower it only as far as you can keep a flat, neutral back while feeling a strong hamstring stretch. Your hamstring flexibility sets the limit, not the height of the bench — never round your spine to go deeper.
Is the stiff leg deadlift on bench good for beginners?
It is more advanced than a floor deadlift because the added range demands good hamstring flexibility, a flat back, and balance on a raised platform. Beginners should master the standard stiff leg deadlift first, then add the bench with light weight.
How many sets and reps should I do?
For hamstring and glute development, 3 to 4 sets of 8 to 12 controlled reps works well. Keep the load moderate so you can maintain a flat back through the full range.
