How to do the Barbell Stiff-leg Deadlift
Stand with the bar in front of your thighs and your knees almost straight but not locked.
Hinge at the hips, lowering the bar close to your legs with a flat back.
Go as low as your hamstring flexibility allows without rounding your back.
Stand up by squeezing your glutes and hamstrings.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Stiff-leg Deadlift doesn’t suit your gym or your joints.
Train smarter
- Romanian deadlift form: hinge, depth and the hamstring stretchRomanian deadlift form step by step: how to hinge, how low to go, where to feel it, RDL vs deadlift vs stiff-leg, and dumbbell and single-leg versions.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
