Stiff-leg Deadlift

Stiff-leg Deadlift

The stiff-leg deadlift maximizes hamstring stretch under load.

Muscles Involved

• Hamstrings : maximum stretch under load
• Glutes : contracted on ascent
• Lower back : stabilize the back

Step-by-Step Instructions

Step 1 — Position

Standing, bar in hand, knees nearly locked (micro bend).

Step 2 — Descent

Lean forward from the hips, bar along the legs.

Step 3 — Stretch

Feel the hamstring stretch, lower according to your flexibility.

Step 4 — Ascent

Rise by contracting glutes and hamstrings.

Sets and Reps

3 sets of 10-12 reps.

Common Mistakes

• Rounded back : flat back mandatory
• Knees too bent : keep them nearly straight to target hamstrings
• Going too low : respect your flexibility

Safety Tips

Difference from RDL: straighter knees, thus more stretch but more risk. Moderate loads.

Variations

• With dumbbells : more freedom
• On step : increased range

Who Is This Exercise For?

Intermediate to advanced with good hamstring flexibility.