How to Do Stiff-Legged Barbell Deadlift
Start and end of one clean rep of Stiff-Legged Barbell Deadlift.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Glutes, Core |
| Equipment | Barbell |
| Category | Strength |
How to perform Stiff-Legged Barbell Deadlift
- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Stiff-Legged Barbell Deadlift work?
Stiff-Legged Barbell Deadlift mainly works the hamstrings, with the glutes, core helping as secondary movers.
What equipment do I need for Stiff-Legged Barbell Deadlift?
Stiff-Legged Barbell Deadlift needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Stiff-Legged Barbell Deadlift?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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