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Stiff-Legged Barbell Deadlift

Stiff-Legged Barbell Deadlift is an intermediate compound barbell exercise that mainly works your hamstrings, with help from your glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Stiff-Legged Barbell Deadlift: starting position
Starting position
Stiff-Legged Barbell Deadlift: end position
End position

How to do the stiff-legged barbell deadlift

  1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
  2. Stand 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.
  3. Keeping 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.
  4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: HamstringsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Stiff-Legged Barbell Deadlift alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the stiff-legged barbell deadlift work?

It mainly works your hamstrings; your glutes and lower back assist.

How many sets and reps of stiff-legged barbell deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the stiff-legged barbell deadlift good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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