The stiff-leg deadlift lowers a barbell down the front of the legs with the knees only slightly bent, which puts the hamstrings and glutes under a deep stretch while the lower back works to hold the spine rigid. It starts from standing, so the bar is lifted from the floor or a rack and each rep begins with the hips pushed back.
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4
Sets
10
Reps
Barbell
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
➕
Secondary
Glutes, Back
📋 How To Perform Stiff-Leg Deadlift
1
Hold a barbell or dumbbells in front of your thighs, legs almost straight (very slight knee bend).
2
Hinge at the hips, pushing them back, lowering the weight down your legs.
3
Keep your back flat throughout — stop when you feel a strong hamstring stretch.
4
Drive your hips forward to stand back up, squeezing your glutes at the top.
5
Keep the weight close to your legs throughout the movement.
💡 Benefits of Stiff-Leg Deadlift
Builds hamstring size and strength through a long range, and trains the lower back and grip as stabilisers. The straighter legs make the hamstring stretch deeper than in a Romanian deadlift, which many lifters find a strong growth stimulus.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 10 reps with a weight you can control at the bottom. Lower the bar only as far as the hamstrings allow without rounding the back, usually to mid-shin, and stand by driving the hips forward.
⚠️ Common Mistakes to Avoid
Rounding the lower back to reach further down
Locking the knees fully so the hamstrings are overstretched
Letting the bar drift away from the legs
✅ Pro Tips
Keep a slight knee bend and hinge at the hips while sliding the bar down the thighs
Stop lowering the moment you feel the hamstrings reach full stretch
🛡️ Safety Notes
This lift is hard on the lower back and hamstrings, so use a modest load and keep the spine neutral. Stop if you feel a pulling sensation in the back of the knee or the lower back.
🔁 Progressions & Regressions
Make it harderslower lowering or heavier loads, or a deficit from a low platform.
Make it easierRomanian deadlift or the dumbbell version with lighter weights.
What is the difference between a stiff-leg deadlift and a Romanian deadlift?
The stiff-leg version uses straighter legs and often goes lower, while the Romanian deadlift keeps a slight knee bend and starts from standing with the hips pushed back.
How low should I lower the bar?
As low as you can go without rounding the back, which for most people is around mid-shin.
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