Stiff-Leg Deadlift
A deadlift variation performed with minimal knee bend, lowering the bar towards the floor from a standing position. It places a high stretch demand on the hamstrings.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding a barbell at your thighs with an overhand grip, feet hip-width apart, knees just unlocked.
Keeping your knees nearly straight, push your hips back and lower the bar along your legs.
Lower until you feel a strong hamstring stretch or the bar touches the floor, keeping your back flat.
Drive your hips forward to return to standing.
Squeeze your glutes at the top without leaning back.
Breathing: Inhale as you lower, exhale as you stand up.
Coaching tips
Soft knees, not locked
Bar stays close
Hinge, don't bend the spine
Common mistakes
Rounding the back to reach lower
Locking the knees hard
Letting the bar swing forward
Safety notes
Lower only as far as your hamstring flexibility allows with a flat back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.