Stiff Legged Deadlift

How to Perform the Stiff Legged Deadlift

1. Stand with your feet hip-width apart and grasp a barbell with an overhand or mixed grip, hands just outside your thighs.
2. Keep your legs nearly straight with only a very slight bend in the knees that remains fixed throughout the movement.
3. Push your hips back and hinge forward, lowering the barbell along the front of your legs.
4. Keep the barbell close to your body and maintain a flat back as you descend.
5. Lower until you feel a deep stretch in your hamstrings, typically around mid-shin level depending on your flexibility.
6. Drive your hips forward and squeeze your glutes to return to the standing position.
7. Stand tall at the top with your shoulders back and hips fully extended before beginning the next rep.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds hamstring strength and flexibility simultaneously through a deep stretch under load
• ✓Develops the entire posterior chain including glutes, hamstrings, and erector spinae
• ✓Improves hip hinge mechanics which transfer to athletic movements and other lifts

Pro Tips

• ●Think about pushing your hips as far back as possible rather than bending forward at the waist.
• ●Use lifting straps if grip limits the weight you can use, as this is a hamstring-focused exercise.
• ●Stand on a slight deficit (such as a plate) to increase the range of motion if your flexibility allows.

Recommended Sets & Reps