Stiff-Leg Deadlift

How to do it

1. Stand with feet hip-width apart, holding a barbell in front of your thighs.
2. Keep your legs nearly straight with only a slight knee bend.
3. Hinge at the hips and lower the bar along your legs.
4. Go as low as your hamstring flexibility allows with a flat back.
5. Drive through your heels to return upright.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Adductors (inner thigh) 15 points lower, Glutes 10 points lower, Lower back / erectors 5 points higher. Compared with the Barbell Hip Thrust, it loads Lower back / erectors 75 points higher, Hamstrings 65 points higher, Glutes 50 points lower. It needs Barbell where the other uses Barbell + Bench.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Hamstrings

• Barbell Hip Thrust 25% BarbellBenchIntermediate
• Barbell Squat 15% BarbellIntermediate
• Barbell Reverse Lunge 15% BarbellIntermediate
• Front Squat 10% BarbellProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.