Stiff-Leg Deadlift

The stiff-leg deadlift is performed with less knee bend than the RDL, increasing the hamstring and lower back demand. The bar is typically lowered further than in the RDL.

Intermediate 💪 Hamstrings Compound Hinge
3
Sets
8–12
Reps
2 min
Rest
Compound
Type
🏋️ Barbell
Stiff-Leg Deadlift — start and finish positionsSTARTFINISH
Barbell
Hamstrings Intermediate Compound
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Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Glutes
Back
Highlighted muscles

How To Perform

  1. 1 Stand with the bar on the floor or at hip height.
  2. 2 With minimal knee bend, hinge forward and lower the bar toward the floor.
  3. 3 Maintain a flat back throughout.
  4. 4 Drive back up through hip extension.

Form Cues

  • ✓ More hip hinge and less knee bend than an RDL.
  • ✓ Flat back is non-negotiable.

Common Mistakes

  • ✗ Rounding the lower back.
  • ✗ Locking the knees completely — a slight bend protects the knee joint.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Stiff-Leg Deadlift, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Stiff-Leg Deadlift? These alternatives target the same muscles:

Romanian Deadlift
Hamstrings · Intermediate
→
Good Morning
Hamstrings · Advanced
→
Conventional Deadlift
Hamstrings · Intermediate
→

Swap Stiff-Leg Deadlift for something else

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Where This Exercise Fits

FAQ

How many sets of Stiff-Leg Deadlift should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Stiff-Leg Deadlift target?▾
Stiff-Leg Deadlift primarily targets the Hamstrings. Secondary muscles include Glutes, Back.
Is Stiff-Leg Deadlift good for beginners?▾
Stiff-Leg Deadlift is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Stiff-Leg Deadlift, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.