Stiff Leg Deadlift
The Stiff Leg Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Semimembranosus, Semitendinosus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus and stabilizer support from the External Obliques, Latissimus Dorsi, Levator Scapulae, Rectus Abdominis, Rectus Femoris, Rhomboids, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
The Stiff Leg Deadlift is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Semimembranosus, Semitendinosus, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Deadlift with minimal knee bend maximizing hamstring stretch.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Semimembranosus, Semitendinosus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Semimembranosus, and Semitendinosus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Latissimus Dorsi, Levator Scapulae, and 7 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Semimembranosus (hamstrings)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar.
- Bend your knees and bend over with lower back straight.
- Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider.
- Lift weight to standing position.
Execution
- Lower bar to top of feet by bending hips.
- Bend knees slightly during descent and keep waist straight, flexing only slightly at bottom.
- With knees bent, lift bar by extending at hips until standing upright.
- Pull shoulders back slightly if rounded.
- Extend knees at top if desired.
- Repeat.
Comments
- Lower back may bend slightly during full hip flexion.
- Erector Spinae is exercised isometrically if low back does not articulate as withStraight Back Stiff Leg Deadlift(targeting Glutes).
- Begin with light weight and add additional weight gradually to allow adequateadaptation.
- Throughout lift keep arms straight.
- Knees can be kept bent throughout movement.
- Keep bar over top of feet, close to legs.
- Do not pause or bounce at bottom of lift.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Semimembranosus, Semitendinosus) and can be substituted based on your equipment or variation preferences.
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