Stiff Leg Deadlift: How-to, Tips & More
The Stiff Leg Deadlift is a intermediate compound exercise for your hamstrings. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your glutes and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
How to do the Stiff Leg Deadlift
- Stand holding the bar in front of your thighs.
- Keep your knees almost straight and hinge forward.
- Lower until you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand.
Stiff Leg Deadlift tips
- Keep your back flat. Stop where it wants to round.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Stiff Leg Deadlift alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Stiff Leg Deadlift work?
The Stiff Leg Deadlift mainly works your hamstrings, with help from your glutes and lower back.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Stiff Leg Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Stiff Leg Deadlift?
You need barbell.
Add Stiff Leg Deadlift to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon