How to Do the Stiff Leg Deadlift the Right Way?

How to do Stiff Leg Deadlift

Among the super strength building exercises, Stiff Leg Deadlift is considered as one of the hardest exercises. While performing this exercise, your legs are already stiffed and from here, it gets its name.

A slight bent to knees and performing a normal deadlift is the complete exercise but there is a proper execution method which requires close attention to details.

The notable thing during the whole exercise is, your legs shouldn’t be 100% straight.

Performing stiff leg deadlift can strengthen posterior chain. Experts do not advice doing this exercise on heavy weights because your legs are already stiff and you are not involving any kind of erector spinae.

Still, your lower back is totally involved in this workout.

By performing this workout once a week and starting it from a lower weight can help improving overall physical performance so you can consider it for a major change.

Here are the steps to know on how to do stiff leg deadlift in proper form…

How to do Stiff Leg Deadlift?

Step 1

First of all, you need to point your toes outwards and place your hands on the bar without bending your knees.

Step 2

Now, you need to push your hip upwards and you can slowly bring them down.

Step 3

Now you need to bring the barbell back and let your weight fall back.

Step 4

Now, finally you need to keep your lower back as tight as possible and meanwhile keep pulling the weight up your hamstrings.

Bonus Tip – You can also perform dumbbell stiff deadlift if you want a modification in traditional stiff leg deadlift.

Why to Perform Stiff Leg Deadlift Workout?

Considering the advantages that you can obtain stiff legged barbell deadlift and such other variations, you might feel tempted toward the same.

The key benefits of stiff leg deadlift exercise are –

  • It helps with stretches as well as engagement of hamstrings along with the lower back for a greater degree.
  • The use of calves, forearms and quads is easy to figure out in an indirect manner.
  • In case of having any grip limitation, straps can help and enhance the advantages.
  • With the use of barbell variation, it become easy for you to take heavier loadings.
  • Legs strength increases to higher level and it boosts the overall endurance.

These are key advantages that you can obtain with a proper barbell straight leg deadlift exercise. But execution should be done in a proper manner to avoid any kind of damage to your back.


By performing Stiff leg Deadlift right way, you can avoid chances of harming four main muscles which are Hamstrings, Lats (snatch grip), Erectors and Gluteus Maximus. Having an expert around to let you know about the proper movement and additional support is definitely a good choice.

It is worth mentioning that most of the newbie don’t know that how to do this exercise. They try it after watching videos tutorials online for a perfect execution. The notable part is, chances of missing details are still there while learning from a video or app. An expert can come in handy in such times so prefer experts when learning for the first time.

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