HamstringsGlutesBackBarbellintermediate
Stiff-Leg Deadlift
The stiff-leg deadlift keeps the knees straighter than the Romanian version, putting more stretch on the hamstrings. The bar starts from the floor on each rep, unlike the RDL which is done top-down.
How to Perform
1
Stand with feet hip-width apart, barbell on the floor.
2
Hinge forward with nearly straight legs (slight bend for safety).
3
Grip the bar and lift by extending your hips, keeping the bar close to your legs.
4
Lower all the way to the floor on each rep.
5
Keep your back flat throughout — if it rounds, the weight is too heavy.
Common Mistakes to Avoid
Completely locking the knees — keep a slight bend.
Rounding the back under heavy loads.
Bouncing the weight off the floor.
Muscle Activation
Hamstrings85%
Glutes60%
Back35%
Variations
Deficit Stiff-Leg DeadliftDumbbell Stiff-Leg Deadlift
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