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Barbell Stiff-Leg Deadlift
A barbell hip hinge with straight legs that targets hamstrings, glutes, and lower back to build posterior chain strength and improve hip mobility; used for hypertrophy and technique development.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Abs, Forearms, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
10/10Semitendinosus, Semimembranosus, Biceps Femoris
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Traps
3/10Mid Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Load a barbell with plates and secure with collars. Stand with feet hip-width apart over the bar, knees softly bent, grip bar slightly wider than shoulders with an overhand grip.
- Hinge at hips to push glutes back, keeping bar close to legs.
- Lower bar by bending at hips until hamstrings stretch deeply, back neutral.
- Pause briefly at bottom.
- Drive hips forward to stand tall, squeezing glutes.
- Keep shins vertical and knees softly bent throughout.
- Return bar to starting position close to body.
Coaching Tips
Form Cues
- Push hips back first
- Keep bar over feet
- Neutral spine always
- Squeeze glutes to rise
- Soft knees fixed
- Chest up throughout
Breathing
Inhale during the lowering phase, brace core, and exhale as you drive hips forward to stand.
Tempo
3-1-1
Range of Motion
Lower bar from hip height to mid-shin or until deep hamstring stretch, without rounding back; full hip extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use light weight to master form
- Do not force depth beyond flexibility
- Brace core to protect spine
- Consult professional with injury history
Spotting
Spot from sides for heavy sets, assisting at hips if needed; prefer rack safeties for floor pulls.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Letting bar drift forward
- Hyperextending knees
- Rushing the descent
- Not bracing core
When to Avoid
- Lower back injury
- Hamstring strains
- Acute spinal issues
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Master basic hip hinge
- Proper deadlift form
- Core bracing technique
Also known as
Stiff-Leg Deadlift, Straight-Leg Deadlift
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