Stiff-Leg Deadlift

Muscles Worked

How to Perform

1. 1

   Stand with your feet hip-width apart, holding a barbell at arm's length in front of your thighs. Use an overhand grip slightly wider than shoulder-width for optimal control.

2. 2

   Keep your legs nearly straight with only a slight bend in your knees throughout the entire movement. This differentiates the stiff-leg deadlift from the Romanian deadlift.

3. 3

   Engage your core and maintain a neutral spine. Your shoulders should be pulled back and down, chest up, creating a proud posture at the starting position.

4. 4

   Initiate the movement by pushing your hips backward and hinging at the waist. Lower the barbell by sliding it down the front of your legs, keeping it close to your body throughout the descent.

5. 5

   Continue lowering until you feel a deep stretch in your hamstrings, typically when the bar reaches mid-shin level. Your back should remain flat and never rounded during the movement.

6. 6

   Reverse the movement by driving your hips forward and squeezing your glutes to return to the starting position. The power should come from your posterior chain, not your lower back.

7. 7

   Stand tall at the top by pushing your hips through completely, but avoid hyperextending your back. Maintain control and tension throughout each repetition.

Common Mistakes

• Rounding the Lower Back

  Allowing your spine to round forward is the most dangerous mistake in this exercise, placing extreme stress on the vertebral discs. Always maintain a neutral spine with your chest up and shoulders back.

• Bending the Knees Too Much

  Excessive knee bend transforms this into a conventional deadlift and reduces hamstring stretch. Keep your legs nearly straight with just a slight natural bend throughout.

• Letting the Bar Drift Forward

  When the barbell moves away from your legs, it creates excessive torque on your lower back. Keep the bar in contact with or very close to your legs throughout the entire movement.

• Hyperextending at the Top

  Leaning back excessively at the top position places unnecessary compression on your lower spine. Stand tall but maintain a neutral spine position.

Pro Tips

• Start Light and Master Form

  This exercise places significant stress on the hamstrings and lower back. Begin with lighter weight to perfect your form before progressively adding load.

• Use Lifting Straps for Heavy Sets

  When grip strength becomes the limiting factor, use lifting straps to ensure your hamstrings receive full stimulation without grip failure cutting sets short.

• Elevate from a Platform for Greater Range

  Standing on a 2-4 inch platform allows the bar to descend past your feet, creating an even deeper hamstring stretch for enhanced muscle development.

• Focus on the Stretch, Not the Weight

  The intense hamstring stretch is what drives hypertrophy in this exercise. Prioritize feeling the stretch over moving maximum weight for best results.

Variations

These variations modify the stiff-leg deadlift to provide different training stimuli and accommodate various equipment availability.

• Dumbbell Stiff-Leg Deadlift

  Hold dumbbells at your sides instead of a barbell for a more natural grip position and easier setup, ideal for beginners or home workouts.

• Deficit Stiff-Leg Deadlift

  Stand on an elevated platform to increase range of motion and create a more intense hamstring stretch at the bottom position.

• Single-Leg Stiff-Leg Deadlift

  Perform the movement on one leg to address imbalances, increase stability demands, and intensify hamstring engagement with lighter weight.

• Cable Stiff-Leg Deadlift

  Use a low cable pulley to maintain constant tension throughout the movement, providing a unique stimulus compared to free weights.

Alternative Exercises

These alternative exercises target the same posterior chain muscles through different movement patterns and equipment options.

• Romanian Deadlift

  Similar to the stiff-leg version but allows more knee bend, making it safer for beginners while still effectively targeting hamstrings and glutes.

• Good Morning

  A barbell exercise performed with the bar across your upper back that isolates the hamstrings and lower back through a similar hip hinge pattern.

• Glute-Ham Raise

  A specialized machine exercise that provides intense hamstring activation through knee flexion and hip extension in a prone position.

• Back Extension with Rounded Back

  Performed on a back extension bench with a slight spinal flexion to emphasize hamstrings and glutes over the erector spinae.