Legs · Compound

Stiff-Leg Deadlift

A deadlift with nearly straight legs that maximizes the hamstring stretch.

MAIN MUSCLE
Hamstrings
ALSO WORKS
Glutes, Erector spinae
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
6-10
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with the bar over mid-foot and knees only slightly bent.

  2. Hinge and grip the bar with a flat back.

  3. Lift by driving the hips forward, keeping the knees almost locked.

  4. Lower the bar with control, letting it touch the floor lightly or stop at mid-shin.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Stiff-Leg Deadlift work?

The main muscle is Hamstrings. It also works Glutes, Erector spinae.

How many reps should I do?

FORGE suggests 6-10 reps for Stiff-Leg Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Stiff-Leg Deadlift?

These train the same muscles: Romanian Deadlift, Good Morning, Lying Leg Curl.