Quick Answer
Stiff-Legged Deadlift is a intermediate strength exercise that targets your hamstrings. It uses a barbell. Stand feet shoulder-width, hold bar overhand.
Video Tutorial
How to Perform the Stiff-Legged Deadlift
- 1
Stand feet shoulder-width, hold bar overhand.
- 2
Keep knees almost straight (stiff), slight bend.
- 3
Hinge hips, lower bar towards floor.
- 4
Keep back straight.
- 5
Lower until hamstring stretch.
- 6
Return extending hips, squeeze glutes.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Stiff-Legged Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Stiff-Legged Deadlift work?
The Stiff-Legged Deadlift primarily works your hamstrings. Secondary muscles include the glutes, lower back, core and forearms.
What equipment do I need for the Stiff-Legged Deadlift?
The Stiff-Legged Deadlift needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Stiff-Legged Deadlift suitable for beginners?
The Stiff-Legged Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Stiff-Legged Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Stiff-Legged Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.