Stiff Leg Deadlift: How to Do It and Stiff Leg vs RDL

The stiff leg deadlift is a hip hinge that keeps your knees nearly straight to load the hamstrings through a long range of motion. It is a popular accessory for powerlifters, bodybuilders and anyone who wants stronger glutes and hamstrings.

Stiff Leg Deadlift vs Romanian Deadlift

The two look similar but have a few differences:

• Starting point: the stiff leg deadlift usually starts each rep from the floor, while the RDL starts from the top and never touches down.
• Knee bend: the stiff leg version keeps the knees straighter; the RDL uses a soft knee bend.
• Range: stiff leg deadlifts often travel further down.

For a full breakdown of the RDL and the conventional pull, see Romanian deadlift vs deadlift.

Muscles Worked

• Hamstrings: the main target, stretched under load.
• Glutes: extend the hips.
• Spinal erectors: hold your back flat.
• Upper back and forearms: keep the bar close and held.

How to Do a Stiff Leg Deadlift

1. Stand with feet hip-width apart, bar over mid-foot.
2. Hinge at the hips with a very slight knee bend and grip the bar just outside your legs.
3. Brace your core, flatten your back and pull the slack out of the bar.
4. Drive your hips forward to stand up, keeping the bar close.
5. Lower the bar by pushing your hips back, keeping your knees nearly straight.
6. Touch the bar to the floor lightly or stop when your back can no longer stay flat.

Dumbbell Stiff Leg Deadlift

Hold dumbbells in front of your thighs and follow the same hinge. Dumbbells are great for home training and for lifters who want a free path for each arm.

Common Mistakes

• Rounding the lower back to reach the floor.
• Letting the bar drift forward.
• Locking the knees hard. Keep a micro-bend.
• Going too heavy before mastering the hinge.

Grip Help: Straps and Chalk

Hamstring work should not be limited by your hands. Bay Gear Co. lifting straps are 24" and $19.99, and they let you hold heavier bars for higher reps. Prefer to train your grip? Use liquid chalk instead. (Liquid chalk is not returnable.)

Sets and Reps

Use 3 to 4 sets of 6 to 10 reps with a controlled lowering phase. This lift is about tension and stretch, not maximum loads.

Programming

Place stiff leg deadlifts after squats on leg day or after heavy deadlifts as a back-off. Pair them with leg curls to train the hamstrings at both the hip and the knee.

Hamstring Flexibility and Range of Motion

How far you can lower the bar depends largely on your hamstring flexibility and your ability to keep your back flat. Some lifters can touch the floor easily; others reach mid-shin. Both are fine. Lower only as far as you can keep a neutral spine, then stand back up. Your range may improve over weeks of consistent training.

Standing on a Platform

Some lifters perform stiff leg deadlifts while standing on a low platform to increase the range of motion. This is an advanced variation. Only try it if you can already reach the floor with a flat back and want a deeper stretch.

Stiff Leg Deadlift Cues

• "Hips back, not down." The movement is a hinge, not a squat.
• "Long spine." Keep your back flat from your head to your hips.
• "Bar drags the legs." Keep it in contact or very close to your thighs and shins.
• "Squeeze to stand." Finish with your glutes, not by leaning back.

Choosing the Right Weight

Expect to use noticeably less weight than your conventional deadlift. A common starting point is 40 to 60 percent of your deadlift for sets of 8. Increase gradually as long as your back stays flat and you feel the hamstrings doing the work.

Stiff Leg Deadlift Programming

Bodybuilding focus

3 to 4 sets of 8 to 12 with a slow three-second lowering phase.

Strength focus

4 sets of 5 to 6 with a slightly heavier load and a controlled tempo.

Accessory for powerlifters

After squats or deadlifts, 3 sets of 8 with a moderate load.

Single-Leg Stiff Leg Deadlift

Hold a dumbbell in one or both hands and hinge on one leg while the other leg extends behind you. This variation challenges balance and lets you focus on one hamstring at a time. Keep your hips square to the floor.

Trap Bar and Kettlebell Options

A trap bar can be used for a hinge with straighter legs, though it naturally encourages more knee bend. Kettlebells and dumbbells are great for home training and for lifters learning the hinge.

How Often to Train It

Once or twice a week is enough for most lifters, especially if you also deadlift. Because the hamstrings are stretched under load, they can feel sore after your first few sessions. Start conservatively and build up.

Common Questions

Does it work the lower back? Yes, the spinal erectors work to hold your back flat.

How heavy should I go? Use a weight that lets you keep a flat back through the full range.

FAQ

Should I use a belt?

Some lifters do on heavy sets. A quick locking belt is easy to adjust between sets and costs $34.99.

How low should I go?

Only as low as you can keep a flat back.

Stiff leg or RDL?

Both build the hamstrings. Choose the one that feels best and rotate them.

Hinge Heavy With Bay Gear Co.

Straps, chalk and belts for every pull, plus free shipping on orders over $49 and a 30-day return policy.