Back
Stiff-Leg Deadlift
A deadlift with your knees nearly straight: it stretches and loads your hamstrings to the max.
Also known as: straight-leg deadlift, SLDL
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
How to do it
- Stand with the bar in front of your thighs and your knees almost straight.
- Hinge forward, pushing your hips back with a flat back.
- Lower the bar toward the floor as far as your flexibility lets you keep a neutral spine.
- Stand back up by extending your hips.
Form cues
- Knees nearly straight but not locked.
- A neutral back always matters more than depth.
- Moderate weight; your hamstrings work in a deep stretch.
Common mistakes
- Rounding your back to reach the floor: only go as low as it stays flat.
- Locking your knees completely: it loads the joint.
- Going too heavy: a loaded deep stretch is risky.
Sets and reps
3 sets of 8-12 reps with moderate weight and 2 minutes of rest.
FAQ
Romanian or stiff-leg deadlift?
In the stiff-leg version your knees bend less and the bar often goes lower; the RDL keeps more tension and is easier to control.
What muscles does it work?
Mainly hamstrings, with glutes and spinal erectors.
Should the bar touch the floor?
No. Only go as low as you can keep your back flat.
What muscles do the stiff-leg deadlift work?
They mainly work the glutes and the hamstrings, with help from the lower back and the traps.
Train with Nuvana
Add the stiff-leg deadlift to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
