Stiff Leg Deadlift

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower BackMiddle Back
Equipment Barbell
Emphasis Compound
Type Pull

Stiff Leg Deadlift

  • Feet positioned just inside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Your shoulders are pinned back with your chest up. 
  • Bend at your knees and hips to grab the barbell with an overhand grip outside shoulder-width.
  • Maintain the braced core and shoulder position keeping your spine neutral, straighten/extend your legs.
  • Maintaining a tight upper back and core, drive your feet through the floor to pull the bar up and stand straight with the barbell against your thighs.
  • Bend/hinge slowly at the hips with no flex in your knees, lower the weight (and your torso) to the starting position.
  • Your core is remaining tight and back flat from start to finish.


  • Keep the bar as close to your body as possible at all times.
    • Your shins may get torn up.
  • Keep your core braced with a tight upper back.
    • This is paramount to keeping your low back healthy.
  • Don't let your back arch excessively or round.
    Previous article Push Ups
    Next article Is CrossFit Still Popular?

    Leave a comment

    Comments must be approved before appearing

    * Required fields