Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the glutes and lower back. It is performed with barbell.
How to do it
- 1Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- 2Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- 4Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- 5Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.