Stiff-Leg Deadlift
Legs
Weight & Reps
Barbell
The stiff-leg deadlift is similar to the Romanian deadlift but with straighter legs, placing even more emphasis on the hamstrings. Lower the bar until you feel maximum hamstring stretch.
How to Do Stiff-Leg Deadlift
- Stand with the bar at hip height and keep your legs as straight as possible (minimal knee bend)
- Hinge at the hips and lower the bar, feeling an intense hamstring stretch
- Let the bar travel down past your knees while keeping it close to your legs
- Return to standing by driving your hips forward — don't pull with your back
Form Cues
- Stand with the bar at hip height and keep your legs as straight as possible (minimal knee bend)
- Hinge at the hips and lower the bar, feeling an intense hamstring stretch
- Let the bar travel down past your knees while keeping it close to your legs
- Return to standing by driving your hips forward — don't pull with your back
Common Mistakes to Avoid
- Locking the knees completely, which can hyperextend them — maintain a very slight, fixed knee bend
- Lowering the bar too far past your flexibility limit and rounding the lower back
- Pulling the bar up with the lower back instead of hinging the hips forward
Muscles Worked
Primary
Hamstrings
Gluteus Maximus
Secondary
Erector Spinae
Adductors
Calves
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the stiff-leg deadlift work?
The stiff-leg deadlift primarily targets the hamstrings and gluteus maximus, with secondary work from the erector spinae, adductors, and calves. The straighter legs increase hamstring stretch compared to the RDL.
How much should a beginner stiff-leg deadlift?
Beginners typically stiff-leg deadlift about 10-15% less than their Romanian deadlift due to the straighter legs. Start with 55-95 lbs (25-43 kg) and focus on the stretch.
Stiff-leg deadlift vs Romanian deadlift — which is better?
The stiff-leg deadlift places more stretch on the hamstrings due to straighter legs, while the RDL allows slightly more weight with a small knee bend. The RDL is generally safer and more popular; the stiff-leg DL is for advanced lifters seeking maximum hamstring stretch.
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