Cable Stiff Leg Deadlift from Stepbox
- Zielmuskel
- Erector Spinae, Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Cable
- Körperregion
- Hips
- Typ
- Strength
The cable stiff leg deadlift from a stepbox is a hip-hinge movement that targets the erector spinae and gluteus maximus, with the hamstrings assisting throughout. Standing on a stepbox lets the cable pull the weight below your feet, adding range of motion and a deep stretch for stronger, more controlled posterior-chain training.
Cable Stiff Leg Deadlift from Stepbox: So führst du sie aus
- 1Attach a straight or single handle to the low pulley and stand on a stepbox placed in front of the cable machine.
- 2Grip the handle with both hands and stand tall with feet hip-width apart, knees softly bent and held at that angle for the whole set.
- 3Brace your core, set your shoulder blades down, and let your arms hang straight so the cable line stays close to your shins.
- 4Hinge at the hips, pushing your glutes back and lowering the handle below the level of the stepbox until you feel a strong stretch in your hamstrings.
- 5Keep your back flat and the handle tracking close to your legs throughout the descent.
- 6Drive your hips forward and squeeze your glutes to pull yourself back to a tall standing position.
- 7Pause briefly at the top without leaning back, then repeat for your target reps.
- 8After your final rep, hinge under control to return the weight to the stack and step off the box.
Technik-Tipps
- Lead the movement with your hips, not your lower back — think of pushing your glutes toward the wall behind you.
- Keep the slight knee bend fixed; bending and straightening the knees turns the lift into a squat and removes hamstring tension.
- Use the extra height from the stepbox to lengthen the stretch, but only descend as far as you can keep a flat back.
- Move slowly and let the cable maintain constant tension rather than rushing through reps.
- Keep the handle close to your body so the resistance stays over your midfoot and the line of pull doesn't drag you forward.
Häufige Fehler
- Rounding the lower back at the bottom, which shifts load off the glutes and hamstrings onto the spine and risks injury.
- Letting the handle drift away from your legs, which increases the leverage on your lower back and pulls you off balance.
- Bending the knees too much, which converts the hinge into a squat and reduces the targeted stretch on the hamstrings.
- Overarching or leaning back at the top to 'finish' the rep, which compresses the lumbar spine instead of working the glutes.
- Using too much weight and yanking with the arms, which breaks form and takes tension off the posterior chain.
Häufig gestellte Fragen
What muscles does the cable stiff leg deadlift from a stepbox work?
It primarily targets the erector spinae (lower-back muscles) and the gluteus maximus, with the hamstrings acting as synergists through the hip hinge.
Why stand on a stepbox for this exercise?
The stepbox raises you above the cable's low pulley so the weight can travel below your feet. That extra range gives your hamstrings and glutes a deeper stretch than standing on the floor.
How much should I bend my knees?
Keep a slight, fixed bend in the knees and hold it for the whole set. This is a hip hinge, not a squat, so the movement should come from pushing your hips back rather than bending the knees.
Is the cable stiff leg deadlift good for beginners?
Yes. The cable provides smooth, constant tension and lets you start light, making it a good way to learn the hip-hinge pattern before loading heavy barbell variations.
How many sets and reps should I do?
For posterior-chain strength and control, 3–4 sets of 8–12 reps with a weight you can move through a full, flat-backed range is a sensible starting point.
