Stiff-Legged Deadlift

The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.

Benefits

  1. Stretches and engages the hamstrings and lower back to a greater degree than a bent knee position
  2. Also works the calves, quads, and forearms indirectly
  3. The barbell variation allows for heavier loading than with dumbbells
  4. Can use straps if grip is a limitation
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Stiff-Legged Deadlift Images

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Stiff-Legged Deadlift Instructions

Stiff-Legged Deadlift muscle diagram
  1. Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a shoulder-width stance. The knees should be slightly bent. This is your starting position.
  2. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched.
  3. Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position.
  4. Repeat for the recommended amount of repetitions.

Alternative Exercises for Stiff-Legged Deadlift

Barbell stiff-legged deadlift thumbnail image Barbell stiff-legged deadlift thumbnail image

Barbell stiff-legged deadlift

Muscle Targeted: Hamstrings
Equipment Type: Barbell
8.3
Average
Stiff-Legged Dumbbell Deadlift thumbnail image Stiff-Legged Dumbbell Deadlift thumbnail image

Stiff-Legged Dumbbell Deadlift

Muscle Targeted: Hamstrings
Equipment Type: Dumbbell
8.8
Average