Barbell Stiff Leg Deadlift On Bench

Muscles worked

Setup

1. Place a barbell on the floor in front of a flat bench.
2. Carefully step onto the bench with feet hip-width apart and toes pointing forward.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width, and stand up to the starting position.
4. Maintain a slight, fixed bend in the knees and a neutral spine.

How to do it

1. Inhale and hinge at the hips, pushing your glutes backward while keeping the bar close to your legs.
2. Lower the barbell past the level of the bench until you feel a deep stretch in your hamstrings, keeping your back perfectly flat.
3. Exhale and drive your hips forward to return to the standing position, squeezing your glutes and traps at the top.
4. Follow a controlled tempo, taking 3 seconds to lower the weight and 1 second to return to the start.

Form checklist

• Keep the barbell as close to your shins and thighs as possible throughout the movement.
• Ensure your back remains flat; stop the descent if you feel your lower back beginning to round.
• Maintain a constant, slight knee bend—do not allow the knees to bend further into a squat pattern.
• Keep your head in a neutral position, looking at a spot on the floor a few feet in front of you.

Pro tips

• Focus on pushing your hips as far back as possible to maximize the eccentric load on the hamstrings.
• Imagine pulling the floor apart with your feet to increase hip stability and glute engagement.
• At the bottom of the movement, pause for one second to emphasize the loaded stretch before ascending.

Make it harder

• Increase the eccentric phase to 5 seconds to maximize time under tension.
• Use a wider snatch-grip to further increase the range of motion and demand on the posterior chain and traps.

Frequently asked

What muscles does the barbell stiff leg deadlift on bench work?

The barbell stiff leg deadlift on bench primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell stiff leg deadlift on bench?

The barbell stiff leg deadlift on bench uses barbell.

Is the barbell stiff leg deadlift on bench good for beginners?

The barbell stiff leg deadlift on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius