Stiff Leg Deadlift — how to, muscles worked, alternatives

How to do the Stiff Leg Deadlift

Stand with your feet hip-width apart, holding the barbell close to your thighs.
Push your hips back, keeping your back straight and legs relatively straight.
Lower the bar until you feel a stretch in your hamstrings—don't round your back.
Push your hips forward to return to a standing position, bar against your thighs.

Full technique — 7 steps

Stand tall with feet hip-width apart, bar held against your thighs, and knees only slightly unlocked.
Set your shoulders down and back, tighten your stomach, and keep the bar close.
Push your hips straight back as the bar slides down your thighs and shins.
Keep your knees nearly fixed while hinging, with your spine neutral.
Lower until your hamstrings reach their end range without losing back position.
Drive your hips forward to raise the bar along the same close path.
Stand tall with hips fully extended and the bar against your thighs.

Common mistakes

Bending knees into a squat
Letting the bar drift forward
Rounding the lower back
Forcing extra range from the spine
Leaning back at the top

Form cues

Hinge, don't squat
Slight knee bend
Drag bar up legs
Stop at hamstring limit
Keep ribs down

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Landmine Romanian Deadlift Beginner
Easier Dumbbell Romanian Deadlift Beginner
This exercise Stiff Leg Deadlift Intermediate
Harder Zercher Good Morning Advanced
Harder Good Morning Advanced

Too hard for now? Start with the Dumbbell Romanian Deadlift.

Quick answers

What muscles does the Stiff Leg Deadlift work?

Primary: Hamstrings 10/10. Also works: Lower back 6/10, Glutes 7/10.

When should I do the Stiff Leg Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

How many sets and reps of the Stiff Leg Deadlift?

Strength: 4–5 sets of 4–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve.

What can I do instead of the Stiff Leg Deadlift?

Dumbbells: Dumbbell Good Morning, Dumbbell Stiff Leg Deadlift. Resistance bands: Resistance Band Good Morning, Single Leg Resistance Band Romanian Deadlift. Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.