Stiff-Leg Deadlift.

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.

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.

Questions, answered.

What is the Stiff-Leg Deadlift?

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

What muscles does the Stiff-Leg Deadlift work?

The Stiff-Leg Deadlift primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.

What equipment do I need for the Stiff-Leg Deadlift?

You need a barbell to perform the Stiff-Leg Deadlift.

How many sets and reps should I do for the Stiff-Leg Deadlift?

A typical prescription for the Stiff-Leg Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Stiff-Leg Deadlift good for beginners?

The Stiff-Leg Deadlift is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.