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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Dumbbell Romanian Deadlift first is 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 barbell for the Stiff-Leg Deadlift?
The Dumbbell Romanian Deadlift targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Dumbbell Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.