Stiff-Leg Deadlifts
Stand hip-width with barbell. Soften knees and hinge, back flat, bar close to legs until hamstrings stretch. Drive hips forward to stand and squeeze glutes; strengthens hamstrings and glutes.
Updated
Primary muscles: Hamstrings, Glutes. Supporting muscles: Lower Back, Core. Equipment: Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set feet hip-width with the bar over midfoot and brace the core.
- Hinge at the hips with knees nearly straight and a neutral spine.
- Lower the bar close to the legs until the hamstrings stretch hard.
- Drive the hips forward to stand without leaning back at the top.
- Return the weight along the same path under control.
- Keep the lats tight so the bar stays close throughout.
Watch for
- Low back rounding under load.
- Bar drifting away from the legs.
- Knees flexing more than a soft unlock to chase depth.
Breathing
Inhale and brace before the hinge, exhale after passing the hardest point.
Tip
Stiff-leg deadlifts demand more hamstring length than RDLs; reduce the range before the spine has to round.
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