HyperBody
Exercise library · Legs

Stiff-Leg Deadlift.

A compound exercise focusing on the hamstrings and glutes, promoting posterior chain strength and flexibility.

IntermediateBarbell
Stiff-Leg Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back
The play-by-play

How to do it.

  1. Step 01

    Stand with feet hip-width apart, holding a barbell or dumbbells with an overhand grip.

  2. Step 02

    Keep a slight bend in your knees throughout the entire movement.

  3. Step 03

    Hinge at your hips, pushing your glutes back as you lower the weight.

  4. Step 04

    Keep your back straight and the weight close to your legs.

  5. Step 05

    Lower the weight until you feel a deep stretch in your hamstrings.

  6. Step 06

    Contract your glutes and hamstrings to return to the starting position.

What separates good from great

Pro cues.

  • Prioritize hip hinge movement over spinal flexion.

  • Keep the weight light initially to master the form.

  • Avoid rounding your lower back, especially at the bottom.