Barbell Stiff-Leg Deadlift

Target muscles

Keeping the knees almost straight throws the load onto the hamstrings and gluteus maximus through a deep stretch, with the spinal erectors holding the back rigid. It resembles a Romanian deadlift but typically starts and finishes lower — closer to the floor — for an even longer hamstring range. The result is intense posterior-chain tension and excellent hamstring development.

How to perform

Setup

Stand with the bar over the mid-foot, shoulder-width grip, knees only slightly soft (not locked, not bent), back flat, shoulders over or just ahead of the bar.

Execution

Hinge at the hips, pushing them back and letting the bar travel down close to the legs while keeping the knees nearly straight. Lower until you feel a deep hamstring stretch or the bar reaches the floor with a flat back. Drive the hips forward to stand, squeezing the glutes at the top. The knees stay relatively fixed throughout — the motion is almost entirely at the hips.

Common mistakes

• Rounding the lower back to reach the floor instead of stopping at your flexibility limit.
• Bending the knees to make it a conventional deadlift.
• Jerking out of the bottom rather than controlling the stretch.
• Letting the bar drift forward and overloading the lumbar spine.

Progressions and regressions

Regress to a Romanian deadlift with a shorter range, or use lighter weight and a flat back, until hamstring flexibility allows a deeper pull. Progress by adding load or pulling from a slight deficit. Mobility, not just strength, gates the depth here.

Programming notes

Program it as a hamstring-focused accessory, 3-4 sets of 6-10 reps with moderate load. It's more about stretch and control than maximal weight — keep the back locked and the reps deliberate. It pairs well with squats and complements the RDL by training a longer, lower range.