Legs · Hinge
Barbell Stiff Leg Deadlift
The barbell stiff leg deadlift is a hip hinge where you keep your legs nearly straight and lower the bar down your thighs toward the floor with a flat back. It goes deeper than a Romanian deadlift, puts a bigger stretch through the hamstrings and asks for good flexibility.
Also known as: Stiff-legged deadlift, Straight leg deadlift, SLDL
- Muscle group
- Legs
- Movement pattern
- Hinge
- Type
- Compound
- Equipment
- Barbell
- Difficulty
- Intermediate
What muscles does the barbell stiff leg deadlift work?
Primary movers
- Hamstrings
- Gluteus maximus
Assisting muscles
- Spinal erectors
- Adductor magnus
- Trapezius
- Forearm flexors
The hamstrings are the main target. With the knees nearly straight, the hamstrings are lengthened across both the hip and the knee, which gives them one of the biggest stretches you can load with a barbell.
The glutes drive the hip forward to bring you upright. Because the legs stay straighter than in a Romanian deadlift, the hamstrings take a larger share of the effort, while the glutes still do the final push to stand tall.
The spinal erectors work isometrically to keep your back flat, and the traps and forearms hold the bar. The bar should stay close to your legs, because a bar that drifts forward makes the lower back work much harder.
The depth is set by your hamstring flexibility, not by the bar touching the floor. Stop when your back begins to round. Keep a soft bend in the knees, and start lighter than you would on a Romanian deadlift.
How to do the barbell stiff leg deadlift
Setup
- 1
Stand with your feet hip-width apart, holding the barbell in front of your thighs with an overhand grip.
- 2
Soften your knees slightly and keep them nearly straight.
- 3
Pull your shoulders back and brace your core so your back is flat.
- 4
Plan a slow lowering path that keeps the bar against your legs.
Execution
- 1
Hinge at the hips, pushing them back while your legs stay nearly straight.
- 2
Lower the bar down your thighs and shins, keeping it close to your legs.
- 3
Go as low as your hamstrings allow without rounding your back.
- 4
Pause briefly when you feel a strong stretch in the hamstrings.
- 5
Drive your hips forward to stand back up tall, squeezing your glutes at the top.
- 6
Finish standing upright and avoid leaning back. Repeat for the desired number of repetitions.
Common barbell stiff leg deadlift mistakes
Rounding the lower back
Reaching lower than your hamstrings allow puts the lower back under strain.
The fix: Stop where you can keep your back flat. A shorter range with good form is better.
Bending the knees too much
Too much knee bend turns it into a regular deadlift and takes load off the hamstrings.
The fix: Keep the same soft knee angle throughout and let the hips do the moving.
Letting the bar drift forward
A bar away from the legs increases the load on the lower back.
The fix: Drag the bar along your thighs and shins on the way down and up.
Leaning back at the top
Overextending to finish compresses the lower back.
The fix: Stand tall with your glutes squeezed and your ribs down, then stop.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate weight, 1–2 reps in reserve | 90 s–2 min |
| Strength | 3–4 | 5–8 | Moderately heavy, back stays flat | 2–3 min |
| Beginner | 2–3 | 8–10 | Light bar or empty bar | 90 s |
Put the stiff leg deadlift after your main squat or deadlift as hamstring work, or use it on a lower body day with a focus on the back of the legs. Start lighter than you expect, because the bigger stretch is tougher on the hamstrings. Increase the weight slowly and only when your form stays tidy.
Running the barbell stiff leg deadlift in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Stiff Leg Deadlift variations and alternatives
A softer knee bend and shorter range that is easier to learn.
Lighter loads and a freer path make it good for learning the hinge.
Works one leg at a time and challenges your balance.
Barbell Deadlift
AlternativeBends the knees more and lets you lift heavier from the floor.
Barbell Good Mornings
AlternativeThe bar sits on your back, which changes the load on the hips and lower back.
Frequently asked questions
What is the difference between a stiff leg deadlift and a Romanian deadlift?
The stiff leg deadlift keeps the legs straighter and usually goes lower. The Romanian deadlift bends the knees slightly more and stops around mid-shin.
Should my knees be locked?
No, keep a soft bend in them. Locking the knees strains the joint.
How low should I go?
As low as your hamstrings allow with a flat back. For many people that is below the knees but above the floor.
Are stiff leg deadlifts bad for your back?
They are safe when you keep your back flat and use a sensible weight. Stop if you feel sharp pain.
Hercules tracks every barbell stiff leg deadlift you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play