How to Do the Stiff-Leg Deadlift
The stiff-leg deadlift is a hinge where your legs stay nearly straight, so your hamstrings and lower back take more load than in a conventional deadlift. It builds posterior-chain strength and hamstring flexibility under load. It suits lifters who already hinge well.
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Muscles worked
Primary
- Lower Back
- Hamstrings
Secondary
- Glutes
How to do the Stiff-Leg Deadlift
- 1
Stand with feet hip-width apart and grip the bar overhand outside your legs.
- 2
Stand tall with the bar at your thighs and knees almost straight.
- 3
Brace your core and push your hips back.
- 4
Lower the bar along your legs until you feel a hamstring stretch.
- 5
Keep your back flat and the bar close.
- 6
Drive your hips forward to stand tall.
- 7
Squeeze your glutes at the top.
Form cues to remember
- Hips back, bar close
- Keep a flat back
- Knees nearly straight
- Squeeze glutes at the top
Stiff-Leg Deadlift video tutorial
Common mistakes
Rounding the back
Shorten the range and keep your chest up.
Bending the knees into a squat
Keep a slight bend and move at the hips.
Bar drifting forward
Drag the bar along your legs.
Going too heavy
Use a weight where you control the lowering.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90–120 seconds rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps, 2–3 minutes rest |
| Endurance | 2–3 sets of 12–15 lighter reps |
Straight legs put heavy stretch on your hamstrings and load on your lower back. Stay flat and stop where you can no longer keep your back neutral.
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Stiff-Leg Deadlift FAQ
Stiff-leg deadlift vs. Romanian deadlift?
They're close. The stiff-leg version keeps legs straighter and often goes lower, while the RDL keeps a soft knee bend and stops around the shins.
Why do my hamstrings feel tight on the stiff-leg deadlift?
That's the stretch under load working. Limit range to where your back stays flat.
How heavy should I go on the stiff-leg deadlift?
Expect to use noticeably less than your conventional deadlift. Choose a weight where you control every inch of the lowering.
Stiff-Leg Deadlift alternatives
Barbell Deadlift
Lower Back, Glutes, Hamstrings · Barbell
Good Morning
Lower Back, Hamstrings · Barbell
Deficit Deadlift
Hamstrings, Glutes, Lower Back · Barbell
Back Extension
Lower Back · Machine
Dumbbell Romanian Deadlift
Hamstrings, Glutes · Dumbbell
Kettlebell Suitcase Deadlift
Glutes, Hamstrings · Kettlebell