Stiff-Legged Barbell Deadlift

How to do the Stiff-Legged Barbell Deadlift

1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Floor Glute-Ham Raise Bodyweight

Easier than the Stiff-Legged Barbell Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Harder than the Stiff-Legged Barbell Deadlift

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Stiff-Legged Barbell Deadlift with

Opposing quads work — alternate sets without extra rest.

Barbell Full Squat quads Barbell Hack Squat quads Barbell Lunge quads Barbell Step Ups quads

Common questions

What muscles does the Stiff-Legged Barbell Deadlift work?

The Stiff-Legged Barbell Deadlift primarily works the hamstrings, with the glutes and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Stiff-Legged Barbell Deadlift?

A Barbell. Without a barbell, Natural Glute Ham Raise, Dumbbell Clean, and Stiff-Legged Dumbbell Deadlift train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Stiff-Legged Barbell Deadlift suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Band Good Morning and work up.

Where should the Stiff-Legged Barbell Deadlift go in a workout?

Early — the Stiff-Legged Barbell Deadlift is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Barbell Full Squat and Barbell Hack Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Kettlebell One-Legged Deadlift Kettlebell