About this exercise
The stiff-leg deadlift targets the hamstrings and glutes through a deep hip hinge, building posterior-chain strength and flexibility while keeping the legs nearly straight.
Barbell stiff-leg deadlift
Step by step instructions, muscle activation and variants for the Barbell stiff-leg deadlift.
MediumHamstrings
How to Perform
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip
- Keep a slight, fixed bend in your knees throughout
- Hinge at your hips and lower the bar down the front of your legs until you feel a stretch in your hamstrings
- Keep your back flat and the bar close to your body
- Drive your hips forward to return to standing
- Squeeze your glutes at the top
- Repeat
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Barbell stiff-leg deadlift
The Barbell stiff-leg deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.