Barbell Stiff Legged Deadlift

Perform the Barbell Stiff Legged Deadlift to powerfully strengthen your hamstrings, glutes, and lower back.

IntermediateHips Barbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Stiff Legged Deadlift

Compound

Barbell Single Leg Deadlift

Hips · Gluteus Maximus · Barbell

Intermediate

Compound

Barbell Deadlift

Hips · Gluteus Maximus · Barbell

Intermediate

Compound

Dumbbell Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Compound

Dumbbell Single Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Description

A weight training exercise that targets the hamstrings and glutes by lifting a barbell from the ground while keeping legs straight.

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How to do Barbell Stiff Legged Deadlift

01
Setup
Stand with your feet hip-width apart, toes pointing forward, with the barbell positioned over your mid-foot. Your shins should be close to the bar.
02
Setup
Hinge at your hips, maintaining a slight, consistent bend in your knees, to grasp the barbell with an overhand grip slightly wider than your shoulders. Ensure your back is straight, chest up, and shoulders pulled back.
03
Initiate the lift by driving through your heels and extending your hips, pulling the barbell upwards while keeping it close to your shins and thighs. Maintain a rigid, neutral spine and engaged core throughout the movement.
04
Continue extending your hips until you are standing tall, squeezing your glutes at the top without hyperextending your lower back. Avoid shrugging your shoulders at the peak.
05
Slowly reverse the movement by hinging at your hips, pushing your glutes back as the barbell descends along your thighs and shins. Keep your chest up and maintain the slight bend in your knees.
06
Control the descent until the barbell reaches just below your knees or mid-shin, feeling a deep stretch in your hamstrings. Do not lower the bar to the floor unless you can maintain perfect form; stop when your hamstrings are fully stretched.

Tips

Maintain a neutral spine throughout the entire movement by keeping your core braced and avoiding any rounding or excessive arching of the lower back.
Focus on the hip hinge: initiate the movement by pushing your hips back as if reaching for a wall behind you, rather than just bending forward at the waist.
Keep the barbell close to your body, almost dragging it along your thighs and shins, to maintain optimal leverage and reduce unnecessary stress on your lower back.
Control the eccentric (lowering) phase to maximize hamstring stretch and engagement, stopping just before your hamstrings lose tension or your form begins to break.

Common mistakes

Rounding the lower back during the lift can lead to serious injury; fix this by engaging your core and maintaining a rigid, neutral spine throughout the entire range of motion.
Bending the knees too much turns this into a conventional deadlift and reduces hamstring focus; fix this by keeping only a slight, consistent bend in your knees to emphasize hamstring and glute activation.
Letting the bar drift too far away from the body increases leverage on the lower back; fix this by actively pulling the bar into your body and keeping it close to your shins and thighs.

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Questions

What muscles does Barbell Stiff Legged Deadlift work?

Barbell Stiff Legged Deadlift primarily targets Erector Spinae, Gluteus Maximus. Secondary muscles include Hamstrings.

Is Barbell Stiff Legged Deadlift good for beginners?

Barbell Stiff Legged Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Stiff Legged Deadlift?

You need Barbell to perform Barbell Stiff Legged Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Stiff Legged Deadlift?

Maintain a neutral spine throughout the entire movement by keeping your core braced and avoiding any rounding or excessive arching of the lower back. Focus on the hip hinge: initiate the movement by pushing your hips back as if reaching for a wall behind you, rather than just bending forward at the waist. Keep the barbell close to your body, almost dragging it along your thighs and shins, to maintain optimal leverage and reduce unnecessary stress on your lower back. Control the eccentric (lowering) phase to maximize hamstring stretch and engagement, stopping just before your hamstrings lose tension or your form begins to break.

What are common mistakes when doing Barbell Stiff Legged Deadlift?

Rounding the lower back during the lift can lead to serious injury; fix this by engaging your core and maintaining a rigid, neutral spine throughout the entire range of motion. Bending the knees too much turns this into a conventional deadlift and reduces hamstring focus; fix this by keeping only a slight, consistent bend in your knees to emphasize hamstring and glute activation. Letting the bar drift too far away from the body increases leverage on the lower back; fix this by actively pulling the bar into your body and keeping it close to your shins and thighs.