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Stiff-Leg Deadlift
A barbell hip hinge with minimal knee bend that loads the hamstrings and glutes through a long stretch.
LegsBarbellHip hinge
GoLightWeight mediastiff-leg-deadlift
Demonstration coming soon
Primary
HamstringsGlutes
Secondary
Spinal erectorsAdductorsUpper back
Equipment
Barbell
Pattern
Hip hinge
Setup
- 01Stand with feet hip width apart and the bar over the mid-foot.
- 02Grip the bar just outside the legs with a double overhand or mixed grip.
- 03Set a nearly straight knee position with only a soft bend.
- 04Brace the trunk and pull the shoulders back before lifting.
Execution
- 01Stand up with the bar by driving the hips forward.
- 02Push the hips back and lower the bar down the legs with knees almost locked.
- 03Descend until the hamstrings reach a strong stretch without rounding the back.
- 04Drive the hips forward to return to standing, keeping the bar close.
Checkpoints
- -Knees stay nearly straight through the whole rep.
- -Spine holds a neutral position at the bottom of the stretch.
- -Bar tracks in contact with or very close to the legs.
- -Hips, not the lower back, produce the movement.
Common mistakes
- -Rounding the lumbar spine to chase extra depth.
- -Bending the knees and turning it into a conventional deadlift.
- -Letting the bar drift forward away from the legs.
- -Yanking the weight off the floor instead of hinging under control.
Programming notes
- -Use 3 to 4 sets of 6 to 10 reps with moderate loads for hamstring development.
- -Keep loads lighter than a conventional deadlift; the stretch position is the stimulus.
- -Pair with a knee-flexion movement like leg curls for full hamstring coverage.
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