Stiff-Leg Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand with feet hip-width apart and grip the barbell with hands just outside your thighs.
• Unlock your knees slightly and keep them fixed in this position throughout the entire lift.
• Hinge at your hips to lower the barbell close to your shins, keeping your back flat and chest up.
• Drive your hips forward and squeeze your glutes to return to a standing position.

Common mistakes

• Rounding the spine during the descent, which shifts the load to the spine and increases injury risk.
• Bending the knees too much during the descent, turning the exercise into a standard deadlift.
• Allowing the barbell to drift away from the legs, which puts excessive torque on the lower back.

Frequently asked questions

What is the difference between a stiff-leg deadlift and a Romanian deadlift?

In a stiff-leg deadlift, the weight starts on the floor and is pulled through a larger range of motion with higher hips, whereas the Romanian deadlift starts from a standing position and typically stops mid-shin.

Should my knees be completely locked?

No, you should keep a very slight soft bend in the knees to protect the joints and ensure the tension remains on the hamstrings and glutes.

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