Stiff-Leg Deadlift

Muscles Worked

How to Perform

1. 1

   Stand with feet hip-width apart and a slight bend in your knees. Hold the barbell at hip height.

2. 2

   Hinge at the hips and lower the bar toward your feet, keeping your legs nearly straight (not locked). The bar stays close to your body.

3. 3

   Lower until you feel a strong hamstring stretch — typically just past knee level depending on flexibility.

4. 4

   Return to standing by extending your hips. Focus on the hamstring stretch and contraction rather than the weight used.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Think "hips back, not down." The RDL and stiff-leg deadlift are hip hinges, not squats. Your hips push straight back like you are closing a car door with your butt.

• Use straps if your grip gives out before your hamstrings. The target muscle should always be the limiting factor, not your forearms.

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