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Stiff-Legged Barbell Deadlift

Learn how to do stiff-legged barbell deadlift with a clear setup, controlled movement, and a technique you can repeat.

All legsBarbell5 technique steps

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Stiff-Legged Barbell Deadlift: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do stiff-legged barbell deadlift

  1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
  2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
  4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
  5. Repeat for the recommended amount of repetitions.
Stiff-Legged Barbell Deadlift exercise illustration

Stiff-Legged Barbell Deadlift: muscles worked

Primary focus: hamstrings and glutes. Supporting muscles: Back.

BackHamstringsGlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do stiff-legged barbell deadlift?

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.

What muscles does stiff-legged barbell deadlift work?

Stiff-Legged Barbell Deadlift primarily trains the hamstrings and glutes, with the back contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for stiff-legged barbell deadlift?

Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.

What can I do instead of stiff-legged barbell deadlift?

Related options include Reverse Band Sumo Deadlift, Romanian Deadlift, Sumo Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing stiff-legged barbell deadlift and the related movements above to compare equipment and technique choices.

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