Stiff-Leg Deadlift

Stiff-Leg Deadlift is one of the top hamstrings exercises using barbell. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Bar starts directly over mid-foot, feet hip-width.
• Hinge from the hips, grip the bar hard with arms straight.
• Engage the lats (like squeezing lemons in your armpits) and brace.
• Push the floor away with your feet while keeping a neutral spine.
• Lower under control on the same path — 3–5 reps × 3–5 sets.

Tips

• Keep the bar hugging your legs — bar scraping shins beats bar drifting away.
• Start light on form before chasing weight.
• Mixed grip (one over, one under) helps with heavier loads.

Common mistakes

• Rounding the lower back — the #1 cause of deadlift injuries.
• Hips shoot up faster than shoulders — turns it into a stiff-leg good morning.
• Bar drifting away from the body multiplies stress on the lower back.

How many sets and reps of Stiff-Leg Deadlift should I do?

3–4 sets × 8–12 reps for hypertrophy, or 4–5 × 4–6 for strength, with 90–180s rest.

Is Stiff-Leg Deadlift good for beginners?

Stiff-Leg Deadlift requires a strength base. If you're new, work easier variations for the same muscle first.

What are the best alternatives to Stiff-Leg Deadlift?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Stiff-Leg Deadlift every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Stiff-Leg Deadlift burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.