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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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