Barbell Stiff Legged Deadlift
Description
The barbell stiff leg deadlift is a hip-hinge variation performed with the legs kept nearly straight throughout the lift. The minimal knee bend forces the hamstrings to lengthen significantly under load, making this one of the most effective hamstring-development exercises. It differs from the Romanian deadlift in that the bar typically touches the floor or pins each rep, and the knees stay straighter.
Muscle Group
Back, Glutes, Hamstrings, Hips
Equipment Required
Barbell Stiff Legged Deadlift Instructions
- Stand with feet hip-width apart, with a loaded barbell on the floor in front of your shins.
- Hinge forward at the hips with only a slight knee bend, and grip the bar just outside your shins with an overhand or mixed grip.
- Lift your chest, pull your shoulders back, and brace your core. Your back should be flat with a natural arch.
- Drive your hips forward and stand up by extending your hips, keeping your legs nearly straight throughout.
- Lock out tall with shoulders pulled back and glutes squeezed.
- Begin the descent by pushing your hips backward — not by bending your knees. Let the bar travel down close to your legs.
- Lower until the bar reaches mid-shin or the floor, depending on your hamstring flexibility. Keep the back flat the entire time.
- If pulling from the floor each rep, briefly reset your position before the next rep. Avoid bouncing.
Barbell Stiff Legged Deadlift Form & Visual
Barbell Stiff Legged Deadlift Benefits
- Builds the hamstrings more directly than any other barbell lift
- Strengthens the lower back isometrically through a long range of motion
- Improves hamstring flexibility through loaded stretching
- Develops grip strength and forearm size
- Carries over to deadlift lockout strength and posture
- Useful accessory for fixing weak hamstrings in the conventional deadlift
Barbell Stiff Legged Deadlift Muscles Worked
- Hamstrings (semitendinosus, semimembranosus, biceps femoris)
- Gluteus maximus
- Erector spinae (lower back)
- Adductor magnus
- Forearms and grip
- Trapezius (stabilizer)
Barbell Stiff Legged Deadlift Variations & Alternatives
- Barbell Romanian Deadlift
- Dumbbell Stiff Leg Deadlift
- Smith Stiff Leg Deadlift
- Deficit Stiff Leg Deadlift (standing on a plate)
- Single-Leg Stiff Leg Deadlift
- Snatch-Grip Stiff Leg Deadlift
- Pause Stiff Leg Deadlift
- Banded Stiff Leg Deadlift
