{"id":705,"date":"2018-06-02T04:33:52","date_gmt":"2018-06-02T07:33:52","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=705"},"modified":"2026-08-21T19:53:22","modified_gmt":"2026-08-21T22:53:22","slug":"exercicio-stiff","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/","title":{"rendered":"Stiff: Como Fazer, Para Que Serve e Dicas"},"content":{"rendered":"\n<div id=\"ga-stiff-2026\">\n<style>\n#ga-stiff-2026 *{box-sizing:border-box;}\n#ga-stiff-2026{font-family:inherit;color:#2b2b2b;line-height:1.7;}\n#ga-stiff-2026 h2{font-size:26px;font-weight:800;margin:36px 0 14px;color:#1a1a1a;}\n#ga-stiff-2026 h3{font-size:19px;font-weight:700;margin:22px 0 10px;color:#1a1a1a;}\n#ga-stiff-2026 p{margin:0 0 14px;font-size:16px;}\n#ga-stiff-2026 .ga-resposta{background:#fdf1ea;border-radius:10px;padding:18px 20px;margin:0 0 22px;font-size:16px;border-left:4px solid #d9481e;}\n#ga-stiff-2026 .ga-atualizado{display:inline-block;background:#fbe4d8;color:#c23e14;font-size:12.5px;font-weight:700;padding:4px 12px;border-radius:100px;margin-bottom:18px;}\n#ga-stiff-2026 a{color:#d9481e;text-decoration:underline;}\n#ga-stiff-2026 ul,#ga-stiff-2026 ol{margin:0 0 14px;padding-left:22px;}\n#ga-stiff-2026 li{margin-bottom:8px;font-size:16px;}\n#ga-stiff-2026 .ga-musculos{background:#faf7f5;border-radius:12px;padding:18px 22px;margin:0 0 20px;border-left:4px solid #d9481e;}\n#ga-stiff-2026 .ga-musculos ul{margin:0;padding-left:20px;}\n#ga-stiff-2026 .ga-musculos li{margin-bottom:7px;}\n#ga-stiff-2026 .ga-musculos li b{color:#1a1a1a;}\n#ga-stiff-2026 .ga-ex{background:#faf7f5;border-radius:12px;padding:18px 20px;margin:0 0 14px;}\n#ga-stiff-2026 .ga-ex h3{margin-top:0;margin-bottom:6px;}\n#ga-stiff-2026 .ga-ex p{margin-bottom:8px;font-size:15px;color:#444;}\n#ga-stiff-2026 .ga-ex p:last-child{margin-bottom:0;}\n#ga-stiff-2026 .ga-passo{background:#faf7f5;border-radius:12px;padding:16px 20px;margin:0 0 12px;}\n#ga-stiff-2026 .ga-passo b{color:#d9481e;}\n#ga-stiff-2026 table{width:100%;border-collapse:collapse;margin:0 0 18px;font-size:14.5px;}\n#ga-stiff-2026 th{background:#fbe4d8;text-align:left;padding:10px 12px;font-weight:700;color:#1a1a1a;}\n#ga-stiff-2026 td{padding:10px 12px;border-top:1px solid #ece3dc;}\n#ga-stiff-2026 details{background:#faf7f5;border-radius:10px;padding:16px 20px;margin-bottom:12px;cursor:pointer;}\n#ga-stiff-2026 details summary{list-style:none;cursor:pointer;}\n#ga-stiff-2026 details summary::-webkit-details-marker{display:none;}\n#ga-stiff-2026 details summary h3{display:inline;margin:0;font-size:16.5px;}\n#ga-stiff-2026 details summary::after{content:\"+\";float:right;font-size:20px;color:#d9481e;}\n#ga-stiff-2026 details[open] summary::after{content:\"\u2212\";}\n#ga-stiff-2026 .ga-ans{margin-top:12px;font-size:15.5px;color:#444;}\n#ga-stiff-2026 .ga-bib{font-size:13.5px;color:#666;margin-top:32px;padding-top:16px;border-top:1px solid #ece3dc;}\n#ga-stiff-2026 .ga-bib li{font-size:13.5px;margin-bottom:6px;}\n@media(max-width:600px){#ga-stiff-2026 table{font-size:13px;}#ga-stiff-2026 th,#ga-stiff-2026 td{padding:8px 6px;}}\n<\/style>\n\n\n\n<p class=\"ga-resposta\">\nO stiff \u00e9 um exerc\u00edcio de extens\u00e3o de quadril por flex\u00e3o de tronco, com destaque para o gl\u00fateo m\u00e1ximo (cerca de 40% de ativa\u00e7\u00e3o) e os isquiotibiais (cerca de 29%). Apesar da reputa\u00e7\u00e3o de exerc\u00edcio lesivo, o problema costuma estar na t\u00e9cnica ou na falta de preparo, n\u00e3o no movimento em si. Executado corretamente, com abd\u00f4men contra\u00eddo e a barra pr\u00f3xima ao corpo, \u00e9 uma ferramenta segura e eficiente para o treino de posterior de coxa e gl\u00fateo.\n<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-2162094106\"><div id=\"grand-1687632706\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/creatauro\/?utm_campaign=banner_blog_GA_creatauro\" rel=\"noopener\" target=\"_blank\"><img src=https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/04\/creatauro-pre-treino-sem-cafeina.jpg\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"Creatauro pr\u00e9-treino sem cafe\u00edna\"><\/a><\/div><\/div>\n\n<p>Muitas pessoas consideram o stiff um exerc\u00edcio arriscado, associa\u00e7\u00e3o que costuma vir de execu\u00e7\u00f5es malfeitas ou de tentativas sem preparo muscular adequado, n\u00e3o do movimento em si.<\/p>\n\n<p>Neste artigo explico os m\u00fasculos trabalhados, a execu\u00e7\u00e3o correta, os cuidados principais e como potencializar o exerc\u00edcio.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Musculos_ativados_no_stiff\" >M\u00fasculos ativados no stiff<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Execucao_correta_do_stiff\" >Execu\u00e7\u00e3o correta do stiff<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Cuidados_na_execucao\" >Cuidados na execu\u00e7\u00e3o<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Quem_deve_ter_cuidado_redobrado\" >Quem deve ter cuidado redobrado<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Variacoes_do_stiff\" >Varia\u00e7\u00f5es do stiff<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Como_potencializar_o_stiff\" >Como potencializar o stiff<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#O_que_diz_a_ciencia\" >O que diz a ci\u00eancia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Perguntas_frequentes_sobre_o_stiff\" >Perguntas frequentes sobre o stiff<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/#Conclusao\" >Conclus\u00e3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Musculos_ativados_no_stiff\"><\/span>M\u00fasculos ativados no stiff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<div class=\"ga-musculos\">\n<ul>\n<li><b>Gl\u00fateo m\u00e1ximo<\/b>, principal m\u00fasculo recrutado no movimento, com cerca de 40% de ativa\u00e7\u00e3o segundo estudo de eletromiografia<\/li>\n<li><b>Isquiotibiais<\/b>, atuam junto ao gl\u00fateo na extens\u00e3o de quadril, com cerca de 29% de ativa\u00e7\u00e3o<\/li>\n<li><b>Eretores da espinha<\/b>, atuam como estabilizadores durante a flex\u00e3o controlada do tronco<\/li>\n<\/ul>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta_do_stiff\"><\/span>Execu\u00e7\u00e3o correta do stiff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/execucao-correta-exercicio-stiff-com-barra.gif\" width=\"550\" height=\"550\" border=\"0\" alt=\"stiff\"><\/p>\n<div class=\"ga-passo\">\n<p><b>1.<\/b> Fique em p\u00e9 segurando a barra, coluna ereta, p\u00e9s alinhados com o quadril.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>2.<\/b> Estenda o quadril para tr\u00e1s enquanto flexiona o tronco \u00e0 frente, mantendo a barra pr\u00f3xima \u00e0s pernas durante toda a trajet\u00f3ria.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>3.<\/b> Retorne de forma controlada \u00e0 posi\u00e7\u00e3o inicial, sem perder a postura da coluna.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>4.<\/b> Repita pelo n\u00famero de repeti\u00e7\u00f5es estipulado, mantendo o controle da barra em toda a amplitude.<\/p>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Cuidados_na_execucao\"><\/span>Cuidados na execu\u00e7\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Evite arquear a coluna.<\/b> Perder a postura neutra durante o movimento sobrecarrega a regi\u00e3o lombar desnecessariamente.<\/p>\n\n<p><b>Mantenha o abd\u00f4men contra\u00eddo.<\/b> A contra\u00e7\u00e3o abdominal d\u00e1 estabilidade ao tronco durante toda a flex\u00e3o.<\/p>\n\n<p><b>Mantenha a barra pr\u00f3xima ao corpo.<\/b> Afastar a barra das pernas aumenta o torque sobre a coluna, elevando o risco de sobrecarga.<\/p>\n\n<p><b>Fortale\u00e7a os estabilizadores.<\/b> Uma boa base de for\u00e7a em core e lombar facilita a execu\u00e7\u00e3o segura, principalmente em cargas mais altas.<\/p>\n\n<p><b>Evite a retrovers\u00e3o p\u00e9lvica excessiva.<\/b> Levar o quadril al\u00e9m do necess\u00e1rio na fase final do movimento tira a \u00eanfase do gl\u00fateo e dos isquiotibiais.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Quem_deve_ter_cuidado_redobrado\"><\/span>Quem deve ter cuidado redobrado<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Iniciantes costumam n\u00e3o ter a for\u00e7a de core necess\u00e1ria para sustentar a postura durante toda a amplitude, o que aumenta o risco de compensa\u00e7\u00f5es.<\/p>\n\n<p>Pessoas com patologias na coluna, como h\u00e9rnias ou protrus\u00f5es discais, precisam de adapta\u00e7\u00e3o individual, avaliada por um profissional antes de incluir o stiff no treino.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Variacoes_do_stiff\"><\/span>Varia\u00e7\u00f5es do stiff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Stiff com halteres.<\/b> Permite maior liberdade de movimento e costuma ser mais indicado para quem est\u00e1 come\u00e7ando a aprender o padr\u00e3o de movimento.<\/p>\n\n<p><b>Stiff unilateral.<\/b> Executado com uma perna de cada vez, exige mais equil\u00edbrio e estabiliza\u00e7\u00e3o, al\u00e9m de trabalhar poss\u00edveis assimetrias entre os lados.<\/p>\n\n<p><b>Stiff no Smith.<\/b> A trajet\u00f3ria guiada da m\u00e1quina reduz a exig\u00eancia de estabiliza\u00e7\u00e3o, o que pode ajudar quem ainda est\u00e1 aprendendo a t\u00e9cnica.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Como_potencializar_o_stiff\"><\/span>Como potencializar o stiff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Repeti\u00e7\u00f5es parciais.<\/b> Realizadas ao final da s\u00e9rie, na por\u00e7\u00e3o de maior tens\u00e3o do movimento, aumentam a intensidade sem exigir tanto da t\u00e9cnica completa.<\/p>\n\n<p><b>Superslow.<\/b> Aumentar a cad\u00eancia do movimento, principalmente na fase exc\u00eantrica, eleva o tempo sob tens\u00e3o.<\/p>\n\n<p><b>Bi-set com flex\u00e3o de joelho.<\/b> Combinar o stiff com um exerc\u00edcio de flex\u00e3o de joelho (como a mesa flexora), sem descanso entre eles, intensifica bastante o est\u00edmulo para posterior de coxa.<\/p>\n\n<p><b>Isometria.<\/b> Sustentar a posi\u00e7\u00e3o de maior tens\u00e3o por alguns segundos, ao final da s\u00e9rie, aumenta a demanda sobre gl\u00fateo e isquiotibiais.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"O_que_diz_a_ciencia\"><\/span>O que diz a ci\u00eancia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Um estudo avaliou por eletromiografia a ativa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo e dos isquiotibiais durante exerc\u00edcios de sustenta\u00e7\u00e3o de peso, entre eles o stiff. O resultado confirma o gl\u00fateo m\u00e1ximo como o principal m\u00fasculo recrutado no movimento, seguido pelos isquiotibiais (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29076958\/\" target=\"_blank\">McCurdy, Walker e Yuen, 2018<\/a>).<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Perguntas_frequentes_sobre_o_stiff\"><\/span>Perguntas frequentes sobre o stiff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<details>\n<summary><h3>Stiff \u00e9 perigoso para a coluna?<\/h3><\/summary>\n<div class=\"ga-ans\">Executado com t\u00e9cnica correta, mantendo a coluna neutra e a barra pr\u00f3xima ao corpo, n\u00e3o \u00e9. O risco aumenta principalmente com t\u00e9cnica inadequada ou cargas desproporcionais ao n\u00edvel de preparo.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Qual a diferen\u00e7a entre stiff e levantamento terra?<\/h3><\/summary>\n<div class=\"ga-ans\">O stiff mant\u00e9m os joelhos praticamente estendidos, priorizando isquiotibiais e gl\u00fateo. O levantamento terra envolve mais flex\u00e3o de joelho, recrutando tamb\u00e9m o quadr\u00edceps de forma mais relevante.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Iniciante pode fazer stiff?<\/h3><\/summary>\n<div class=\"ga-ans\">Pode, desde que com carga reduzida e boa orienta\u00e7\u00e3o t\u00e9cnica, priorizando aprender o padr\u00e3o de movimento antes de progredir em carga.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Sinto mais lombar do que posterior de coxa, \u00e9 normal?<\/h3><\/summary>\n<div class=\"ga-ans\">N\u00e3o \u00e9 o ideal. Costuma indicar perda de postura durante o movimento ou barra afastada do corpo. Reduza a carga e revise a t\u00e9cnica antes de continuar progredindo.<\/div>\n<\/details>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusao\"><\/span>Conclus\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>O stiff \u00e9 um exerc\u00edcio seguro e eficiente para o treino de posterior de coxa e gl\u00fateo, desde que executado com t\u00e9cnica correta e progress\u00e3o adequada de carga.<\/p>\n\n<p>Consulte sempre um profissional de Educa\u00e7\u00e3o F\u00edsica para adaptar o exerc\u00edcio \u00e0s suas necessidades e ao seu n\u00edvel de treino.<\/p>\n\n<ul class=\"ga-bib\">\n<li>MCCURDY, K.; WALKER, J.; YUEN, D. Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises. Journal of Strength and Conditioning Research, 2018. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29076958\/\" target=\"_blank\">Ver estudo<\/a><\/li>\n<\/ul>\n\n<\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O stiff \u00e9 um exerc\u00edcio de extens\u00e3o de quadril por flex\u00e3o de tronco, com destaque para o gl\u00fateo m\u00e1ximo (cerca de 40% de ativa\u00e7\u00e3o) e os isquiotibiais (cerca de 29%). Apesar da reputa\u00e7\u00e3o de exerc\u00edcio lesivo, o problema costuma estar na t\u00e9cnica ou na falta de preparo, n\u00e3o no movimento em si. Executado corretamente, com<\/p>\n","protected":false},"author":1,"featured_media":710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[21],"tags":[],"class_list":["post-705","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treino-de-pernas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stiff: Como Fazer Corretamente, M\u00fasculos e Dicas<\/title>\n<meta name=\"description\" content=\"Veja a execu\u00e7\u00e3o correta do stiff, cuidados, contraindica\u00e7\u00f5es e como potencializar o exerc\u00edcio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/\" \/>\n<meta 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