Stiff-Leg Deadlift
A hamstring-focused deadlift variation performed with only a slight knee bend, emphasizing the stretch and contraction of the hamstrings over a longer range of motion than a Romanian deadlift.
Equipment: Barbell
How to do it
- 1Stand holding a barbell at hip height with a slight bend in your knees that stays fixed throughout the set.
- 2Hinge at the hips, pushing them back and lowering the bar down your legs while keeping your back flat.
- 3Lower until you feel a strong stretch in your hamstrings, typically around shin or mid-shin level.
- 4Drive your hips forward to return to standing, keeping the bar close to your legs throughout.
Common mistakes
- Rounding the lower back to reach further down instead of stopping at the hamstrings' natural stretch limit.
- Bending the knees more as the set goes on, which turns the movement into a conventional deadlift and reduces hamstring emphasis.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Stiff-Leg Deadlift safe for beginners?
The Stiff-Leg Deadlift is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, the Dumbbell Romanian Deadlift builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Dumbbell Romanian DeadliftWhat muscles does the Stiff-Leg Deadlift work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have a barbell for the Stiff-Leg Deadlift?
The Single-Leg Romanian Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Single-Leg Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.