Stiff-Leg Deadlift
- Primary muscle group
- Hamstrings
- Equipment
- Barbell
- Movement type
- Compound
- Where
- Gym
How to do Stiff-Leg Deadlift
Setup
Stand with feet hip-width apart, barbell over midfoot. Grip the bar just outside your legs with arms straight, hinge at hips to grasp it while keeping your knees nearly straight with just a slight bend.
How to do it
- Push your hips back while maintaining a flat back and keeping the bar close to your legs.
- Lower the bar until you feel a strong stretch in your hamstrings, typically mid-shin to just below the knees.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
- Keep your shoulders pulled back and core braced throughout the entire movement.
- Maintain the slight knee bend throughout - don't lock out or squat the weight.
Watch out for
- Rounding the lower back by going too deep beyond hamstring flexibility limits.
- Bending the knees too much, turning it into a regular deadlift instead of emphasizing the hamstrings.
- Letting the bar drift away from the body, which strains the lower back unnecessarily.
How FlexFit programs Stiff-Leg Deadlift
Stiff-Leg Deadlift is a hamstrings movement that needs barbell. FlexFit programs it in gym sessions and swaps in an equivalent when you train at home. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.