Stiff Leg Deadlift


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Stiff Leg Deadlift

Add this Deadlifts Variations and Leg and Lower Back Exercise to Your Leg Workouts, Back Workout, and Other Weight Training Programs

Welcome to our Stiff Leg Deadlift Exercise Instruction Guide! 

On this page you’ll learn how to do this version of deadlifts using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises and Lower Back Exercises so you can immediately add to your Leg Workouts, Back Workout, and other Weight Training Programs.

Have you checked out our list of the Best Leg Exercises yet? How about our Best Back Exercises? See if the Stiff Leg Deadlift made either list.

Exercise Summary

Exercise Name: Stiff Leg Deadlift
Main Muscle: Hamstrings
Calves, Forearms, Glutes, Lower Back,
Upper Back
Exercise Type: Compound, Pull
Equipment Required: Barbell

Exercise Description and Instruction:

This weight training exercise is a deadlifts variation similar to the Romanian Deadlift. However, rather than bending your legs slightly, you will keep your legs completely straight. Another name for this exercise is the Stiff Leg Deadlift or Stiff Legged Deadlft. 

To Perform This Exercise:

  1. Put a barbell on the ground in front of you and grasp the bar with an overhand, shoulder width grip or hook grip. You should be standing with a shoulder width or slightly narrower stance.
  2. Bend your knees slightly, keeping your hips and back straight and lift the bar straight up concentrating on using your hips as you stand.
  3. When you are standing the bar should be resting against your thighs. This is the starting position.
  4. Lower the bar by pushing your hips back and keeping your legs as straight as possible unlike when squatting or performing regular deadlifts.
  5. You will lower the bar to a position just below your knees rather than all the way to the floor. Your back should be straight and parallel to the floor at the lowest position.
  6. Return to the standing position by keeping your legs and back straight as you lift the bar straight up. Concentrate on using your hips as you stand.
  7. Repeat for the recommended amount of repetitions.


  1. This is not an exercise that is recommended for people with lower back problems.
  2. Do not increase the weight on this exercise until you have mastered the correct form.
  3. Look forward and keep your chest up throughout the exercise making sure you do not round your back as you move the torso.
  4. Jerking motions or using too much weight should be avoided and are especially dangerous.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen the Stiff Leg Deadlift, which primarily targets your Hamstrings, check out all of our different Hamstring Exercises. 

Also view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.

The Stiff Leg Deadlift also targets your lower and upper back muscles. Makes sure to view our Back Exercises page, which links directly to our Lower Back Exercises as well as our Lat Exercises, and Upper Back Exercises

Final Related Pages:

  • Best Back Exercises and Best Leg Exercises
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Fat Loss Workouts 
  • Muscle Building Workouts 

You’ve seen the Deadlifts. Check out the Workout Routines. 
Start at our Home Page.

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