Deadlifts...bent knees or straight knees and why?

Lisa1971

I want to firm my butt but don't know if I should do my deadlifts with bent or straight knees. Which one is better for targeting the butt? I've tried both but don't know which one is more effective. Thanks!

Lisa

PrimalGirl

Hi

I tend to feel tightness in my butt and hamstrings more if I do straight leg deadlifts, but maybe that's just me. Of course, squats - on their own or with a barbell - are also really effective for toning the butt and thighs, so perhaps a combination of straight leg deadlifts and barbell squats would be most effective - and more varied.

PrimalGirl

GJRicketts

I always bend my knees, straight leg Deadlifts are ok under strict control but highly likely to cause injury with just a minor error. Go Bent Knee Deadlift as it works deep into your glutes for a better workout.
Stack it with a deep Leg Press on a machine and if you can handle it, add in Squats for the ultimate butt workout. In fact these will work most of your body. They're not for the faint hearted but as you're Deadlifting anyway I say go for it!

You don't need to be piling on the plates for a good workout either, just slow forced reps with strict control over your movement. Above all, if you can get one - a spotter. Just ask someone in the gym if they'll spot for you, most decent gym rats will be happy to help, especially if they see you're up for a serious workout.

Lisa1971

Thanks so much! I did pull a back muscle about a month ago from doing straight leg dead lifts and too heavy of a weight. OUCH! Now I'm much more aware of my form and increasing the weights slowly. Thanks so much for your input.

sunglasses_and_ocean_waves

Soft knees. Just slightly bent.

EmoJew

A deadlift should be performed with bent knees, straight back, almost a squat.

A stiff legged, soft legged, romain, sumo or any other DL is just accessory work.

kitkat4141

I feel it more in the glutes when my knees are slightly bent.

MOJOtheDUCK

I concur with GJRicketts. I have been powerlifting on and off for about 3 years now and deadlift is actually my strongest. I do them sumo style but always always always ALWAYS with bent knees unless it's extremely light and there is a trainer present. Your butt will thank you for it because to bend your knees you engage your hips and butt by squeezing until they're straight. If you do heavy straight leg deadlifts you're very likely to injure your back

KatLifter

A deadlift should be performed with bent knees, straight back, almost a squat.

A stiff legged, soft legged, romain, sumo or any other DL is just accessory work.

Yup. Other accessory work can include lunges - regular and reverse, glute bridges, step ups, and never forget to squat.

mikejholmes

I want to firm my butt but don't know if I should do my deadlifts with bent or straight knees. Which one is better for targeting the butt? I've tried both but don't know which one is more effective. Thanks!

Lisa

Try a front squat!!

SassyCalyGirl

slightly bent/soft knee

kuntry_navy

stiff legged hits hamstrings a little more. a few more you could do with a barbell that will hit glutes and hammies would be: good mornings and hip thrusts(may need some padding for this one)

RoseTears143

Soft knees. Just slightly bent.

^this. Just keep your knees from locking out and go slow

Southernb3lle

I do believe a soft knee is best..but that is just my opinion.

DragonflyF15

A deadlift starts as a semi-squat, so knees have to be bent, then as you straighten up, you keep your knees slightly bent, a natural arch in the lower back and look straight ahead. If you are referring to a Romanian deadlift (hinging over and straightening back up without putting barbell on the ground), you will still keep your knees slightly bent, a natural arch in the back and looking straight ahead keeping the head neutral and inline with the torso. There is something called a stiff-legged deadlift, however there is a great deal more stress on the low back and spine (including the spinal ligaments and disks) and would only try it for the advanced weightlifters

Lisa1971

Thanks everyone!

DragonflyF15

Simple article about bent or straight legged lifts: http://www.bodyrecomposition.com/training/rdl-vs-sldl.html Basically comes down to protecting your spine.

Ducey99

Try a front squat!!

This works the quads.

DragonflyF15

Try a front squat!!

This works the quads.

and the hamstrings and glutes when you straighten your hips as you rise from the bottom of the squat and while at a lesser degree it works the calves, inner and outer thighs to keep your knees from moving in or out. Squats, deadlifts, and lunges are all good

Ducey99

The extent to which the posterior chain is worked during a front squat is minimal. If you want hamstring and glute activation your best bet with regards to squating is the back squat; more specifically, a low-bar squat. With that said, variations of the deadlift will stimulate the hamstrings and the glutes better than any type of squat.

Ahmadzs6

I do straight legs deadlifts. But safety is must, i started with 10KG bar then kept increasing weight. its very effective.