Stiff-Legged Deadlift
Muscles worked
Instructions
- 1Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- 2Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- 4Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Stiff-Legged Deadlift
The stiff-legged deadlift is a compound movement that primarily targets the hamstrings by stretching them through their full length via pure hip flexion, with the knees staying nearly still throughout the movement. Unlike the classic deadlift, which focuses on overall strength, this variation isolates the posterior chain more: hamstrings, glutes, and lower back, while building excellent functional hip flexibility. The key to good execution lies in keeping the back perfectly straight throughout the descent, with the bar staying close to the body to limit the lever arm on the spine. It's an exercise to load progressively, prioritizing range of motion and the stretch sensation over the weight lifted.
check_circleBenefits
- check_circleIntensely targets the hamstrings through their full range
- check_circleStrengthens the glutes and lower back as support
- check_circleImproves functional hip flexibility
- check_circleGreat complement to quadriceps movements like the squat
lightbulbExecution tips
- lightbulbKeep the bar close to the body throughout the descent
- lightbulbMaintain a slight knee bend without letting it increase
- lightbulbDescend until you feel the hamstring stretch, no lower
- lightbulbKeep the back flat, never rounded, throughout the movement
warningCommon mistakes
- warningRounding the back to reach more range of motion
- warningBending the knees more, turning it into a classic deadlift
- warningLetting the bar drift away from the body, adding stress to the lower back
- warningLoading too heavy before mastering the technique and required flexibility
helpFrequently asked questions
What's the difference from the classic deadlift?expand_more
The knees stay nearly still here, isolating the hamstrings more, while the classic deadlift involves the quadriceps more.
How low should I go?expand_more
Until you feel a good hamstring stretch, never rounding the back to go lower.
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