Stiff-Legged Deadlift
10 reps
Push your hips back to lower the bar down your legs, then drive them forward to stand.
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HAMSTRINGS
Stiff-Legged Deadlift
The stiff-legged deadlift is a hip-hinge lift that loads the hamstrings, glutes, and lower back with only a slight bend in the knees. Keeping the legs mostly straight puts a long stretch on the hamstrings and builds serious posterior-chain strength. It also trains a stable, braced spine under load.
How to do it
- 1
Set your feet about shoulder-width apart with a loaded barbell over your midfoot.
- 2
Hinge at the hips and reach down to grip the bar with an overhand grip, keeping it close to your shins.
- 3
Raise your hips high so your knees stay only slightly bent, then pull tension into the bar and set a flat back.
- 4
Squeeze your glutes and hamstrings to drive your hips forward and stand the bar up in a straight line.
- 5
Keep your core braced and the bar tracking close to your legs the whole way.
- 6
Hinge back down under control to return the bar to the floor.