Stiff Leg Deadlift
Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Stiff Leg Deadlift targets your hamstrings through a hip hinge movement pattern. Use for hamstring focus with maximum stretch.
Everything You Need to Know About the Stiff Leg Deadlift
The Stiff Leg Deadlift is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hamstring focus with maximum stretch. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters with good flexibility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Stiff Leg Deadlift
Primary
Secondary
Stabilizers
Stiff Leg Deadlift form guide
- 1
Stand with feet hip-width apart holding barbell.
- 2
Keep legs nearly straight with minimal knee bend.
- 3
Hinge at hips and lower bar toward floor.
- 4
Feel deep stretch in hamstrings.
- 5
Drive hips forward to return to standing.
- 6
Keep back flat throughout movement.
What are the best tips for the Stiff Leg Deadlift?
Less knee bend than RDL for more hamstring stretch.
Dont round lower back.
Go as low as flexibility allows.
What are common Stiff Leg Deadlift mistakes to avoid?
Rounding back which increases risk of spinal injury.
A compromised back position during the Stiff Leg Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Bending knees too much.
Letting your knees collapse inward during the Stiff Leg Deadlift puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Bouncing at bottom for optimal results.
Bouncing or using momentum during the Stiff Leg Deadlift takes work away from your Hamstrings and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Stiff Leg Deadlift right for you?
Intermediate lifters with good flexibility.
How to Program the Stiff Leg Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90 seconds.
What are good alternatives to the Stiff Leg Deadlift?
Romanian Deadlift
Good Morning
Single Leg RDL
Other Variations
- Dumbbell Stiff Leg Deadlift
- Deficit Stiff Leg Deadlift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Stiff Leg Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain flat back.
- Go as low as flexibility allows safely.