Barbell Stiff Leg Deadlifts
- Intermediate
- Barbell
The barbell stiff leg deadlift is a hinge-pattern lift performed with only a small bend in the knees. The bar is lowered down the legs by hinging at the hips, loading the hamstrings and glutes through a deep stretch, before being driven back up to standing by squeezing the glutes. Compared to a regular deadlift, the focus moves off the lower back and onto pure hamstring and glute work.
How to do the Barbell Stiff Leg Deadlifts
- Stand with feet hip-width apart and grip the bar just outside the knees with arms extended.
- Stand tall holding the bar at the hips, then unlock the knees with a small soft bend.
- Push the hips back and lower the bar down the legs by hinging at the hips, keeping the back flat.
- Continue lowering until you feel a strong stretch in the hamstrings, with the bar staying close to the legs.
- Drive the hips forward and squeeze the glutes hard to stand back up to the starting position.
- Lock out the hips at the top with a tall chest, reset your breath, and repeat for clean reps.
Muscles worked
- Primary:
- Glutes and Hamstrings
- Secondary:
- Core
Why train it
- Builds hamstring size and strength through a deep loaded stretch.
- Develops glute strength at the lockout for full hip-drive power.
- Reinforces clean hinge mechanics that carry over to deadlifts.
Common mistakes
- Locking the knees fully straight, which turns the lift into a back-stress machine instead of a hamstring builder.
- Rounding the lower back at the bottom, which loads the spine instead of stretching the hamstrings.
- Letting the bar drift away from the legs, which crushes the lower back at the bottom range.
- Bending the knees too much, which turns the lift back into a regular deadlift.
Frequently asked questions
What muscles do Barbell Stiff Leg Deadlifts work?
Barbell Stiff Leg Deadlifts train the glutes and hamstrings as the main targets. Expect the core to take some of the load as well.
What equipment do I need for Barbell Stiff Leg Deadlifts?
Only a barbell. Nothing beyond that is required to run the movement the way it is described above.
Are Barbell Stiff Leg Deadlifts suitable for beginners?
With some training behind you. Barbell Stiff Leg Deadlifts are rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do Barbell Stiff Leg Deadlifts at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of Barbell Stiff Leg Deadlifts should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to Barbell Stiff Leg Deadlifts?
Deficit Dumbbell Romanian Deadlift, Kettlebell Swing, and Band Romanian Deadlift train the same primary muscles as Barbell Stiff Leg Deadlifts. Pick whichever one matches the equipment in front of you.