Strength Training · Bodybuilding · Powerlifting
Stiff-Leg Deadlift
The stiff-leg deadlift is a barbell lift performed with very little knee bend. It emphasizes the hamstrings while the glutes and lower back help you lift and control the weight.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart and the bar over your midfoot.
- Set your knees in a slight bend.
- Push your hips back until your torso folds forward with your shoulders slightly ahead of the bar.
- Grip the bar just outside your legs with your palms facing you.
- Lift the bar by driving your hips forward until you stand upright.
- Lower the bar under control by moving your hips backward.
- Let the plates settle on the floor before starting another repetition.
Form cues
- Brace your trunk before each pull.
- Keep the bar close to your legs.
- Keep your whole foot planted.
- Keep your neck aligned with your torso.
Common mistakes
- Squatting the weight upKeep your knee angle nearly unchanged so the movement comes mainly from your hips.
- Rounding to reach the floorRaise the bar on stable lifting blocks if you cannot reach it while maintaining your back's natural shape.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
Safety
Heavy loads and fatigue can strain your lower back if you lose trunk control. The nearly straight-leg position also places substantial tension on the hamstrings, especially with a sudden pull.
- Start substantially lighter than your conventional deadlift load.
- Secure the plates with collars before lifting.
- Take tension through your arms before the bar leaves the floor rather than jerking it upward.
- End the set when you can no longer control the lowering phase.
If you have current lower-back pain or a recent hamstring injury, choose a lighter, shorter-range version or seek guidance from a physiotherapist before loading this lift.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Lifting Straps (optional)
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 3 min
Choose a weight that leaves you able to perform 2–3 more controlled repetitions.