Stiff-Legged Deadlift
BarbellStrength
The Stiff-Legged Deadlift is a barbell strength exercise that involves hinging at the hips with straight (or minimally bent) legs to lower and lift a loaded barbell, emphasizing controlled eccentric movement. Its primary purpose is to build posterior chain strength and improve hip hinge mechanics for better power transfer in athletic movements. It mainly targets the glutes, hamstrings, and lower back, benefiting beginners to advanced trainees seeking to enhance lower body stability and reduce injury risk. It requires a barbell.
How to Perform Stiff-Legged Deadlift
- 1Position a barbell on the floor or on a rack at hip height. Stand with feet hip-width apart, knees soft (slightly unlocked), and grip the bar with hands shoulder-width apart using an overhand or mixed grip.
- 2If starting from the floor, hinge down to grip the bar with a flat back; if from a rack, lift the bar off and step back to a clear stance, holding it at hip level with arms straight.
- 3Inhale deeply to brace your core, then hinge forward at your hips while keeping your back flat and legs mostly straight, lowering the bar close along your thighs and shins.
- 4Continue lowering the bar until you feel a strong stretch in your hamstrings, keeping your head neutral in line with your spine and the bar tracking close to your legs.
- 5Exhale as you drive your hips forward to return to the upright standing position, squeezing your glutes at the top and keeping the bar close to your body throughout.
- 6Repeat for desired reps, maintaining control and a consistent bar path.
- 7Key form tips: Keep a slight bend in your knees to protect your joints—avoid locking them out. Maintain a neutral spine and keep the bar close to your legs throughout. Common mistakes: bending the knees too much (turns it into a squat), rounding the back, or letting the bar drift away from your body.
