The stiff leg deadlift is a great exercise for the hamstring and glute areas. The movement is relatively easy to perform. The key is to keep the lower back flat as you bend at the waist. Do not round the back on the way down. The preferred feet position is about shoulder width apart or less. The stiff leg deadlift can also be performed with the feet together.
Be sure to keep the legs "stiff" while performing this exercise. Begin by standing upright with a slight bend in the knees. The medicine ball should rest comfortably on the thigh area. The arms should be straight. Next, lower the med ball toward the feet. Keep the head up at all times. Also, be sure that the med ball is close to the legs as you go down. You should feel a stretch in the hamstrings when you reach the bottom of the movement. As you return to the starting position, focus on squeezing the glute muscles. This is particularly important as you approach the top of the movement.
Stand with the knees slightly bent, feet close. Med ball should rest on the thighs.
Lower the ball toward the feet until you feel the stretch. Keep the lower back flat.
Return to the upright position.