Stiff-Legged Barbell Deadlift

Exercise Information

  • Alternative Names: Barbell stiff-legged deadlift, barbell straight leg deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Hamstrings, glutes, back
  • Mechanics: Compound
  • Average Number of Sets: 7-8 with 8-12 reps each
  • Variations: None
  • Alternative: Smith machine stiff-legged deadlift, stiff-legged dumbbell deadlift

The stiff-legged barbell deadlift involves less bending of your knees than the basic barbell deadlift, and thus helps you to target your glutes and hamstrings more. You can perform this exercise on leg days and do the other variations on back days to master the movement pattern.

Stiff-Legged Barbell Deadlift Exercise Information

  • Alternative Names: Barbell stiff-legged deadlift, barbell straight leg deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Hamstrings, glutes, back
  • Mechanics: Compound
  • Average Number of Sets: 7-8 with 8-12 reps each
  • Variations: None
  • Alternative: Smith machine stiff-legged deadlift, stiff-legged dumbbell deadlift

How to do a Stiff-Legged Barbell Deadlift

Hold a barbell, weighing about 150-250 lbs, with an overhand grip while standing with your legs spaced shoulder-width apart and knees slightly bent. Without flexing your knees any further, lower the weight until you feel your hamstrings stretching. Straighten your torso to return to the initial position.

Stiff-Legged Barbell Deadlift

Barbell Straight Leg Deadlift Tips

  • Use some wrist wraps if you are lifting a large amount of weight.
  • Avoid any jerking movement, as it can injure your back.

Alternative Exercises

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