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All hamstrings exercisesHamstrings · Gym

Stiff-Leg Deadlift

Deadlift with minimal knee bend. Pure hamstring stretch and load.

IntermediateBarbell4 × 6–8
Stiff-Leg Deadlift demonstration thumbnail — Barbell Stiff Leg Deadlift Tutorial – Fix Your Form Fast
HamstringsBarbell

Stiff-Leg Deadlift

Demo · WorkoutEndomondo

Verified Stiff-Leg Deadlift demonstration by WorkoutEndomondo. Click to play.

How to do the Stiff-Leg Deadlift

  1. 1Knees almost straight
  2. 2Push hips back
  3. 3Bar close to legs

Benefits of the Stiff-Leg Deadlift

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services