How To Do Stiff Leg Deadlift

Stiff Leg Deadlift Exercise

Stiff leg deadlift is an excellent exercise for building strength in the hamstring muscles as well as the lower back and is a good compliment to the squat exercise, typically done in conjunction with this move.

Stiff leg deadlifts are a very intense move, meaning you should only train them once or possibly twice per week and always do them towards the start of your workout program when you have the most energy.

Stiff Leg Deadlift How To

  • Place a barbell on the ground in front of you and then stand in front of it keeping the feet about hip width apart.
  • From there, bend over and place the hands on the dumbbell, keeping the back at a 90 degree angle.  The knees should be straight but not locked.
  • Lift the dumbbell up off the ground, straighten the body into an upright position as you do.
  • Pause and then lower down until the weight is almost touching the ground to complete the rep.

Form and Technique

At no point in the exercise should your back ever round or arc. Keep the abs tight to avoid moving out of proper alignment.

Also be sure to use a very slow and controlled movement pattern to avoid calling momentum into play.

VariationsDumbbell Deadlift, Single Leg Deadlift, Deficit Deadlift

Routine for Strength:   3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Stiff Leg Deadlift