Stiff-Leg Deadlift

The hamstring hammer — builds posterior chain strength and muscle through near-locked knee positioning

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Erector Spinae, Lats
Equipment	Barbell, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Begin with bar at hip level (from rack or after deadlifting up)
   • Alternative: Deadlift the bar from floor to standing first
2. Stance: Feet hip-width apart, toes forward or slightly out (0-10°)
3. Knee position: Knees "soft" but nearly locked — minimal bend throughout
   • Critical distinction from Romanian deadlift: less knee flexion
4. Grip: Hands just outside hips, arms straight
   • Double overhand preferred for balanced development
   • Mixed grip or straps for heavier loads
5. Back position: Neutral spine, chest up, shoulders pulled back
6. Core: Deep breath and brace before descending

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Lighter than conventional deadlift
Starting height	Use rack pins at hip level	Or deadlift from floor first
Platform	Optional 1-2" elevation	Increases range of motion
Straps	Optional for high reps	Don't mask grip weakness

Setup Cue

"Lock the knees soft, push your hips back like closing a car door with your butt"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Creating tension with minimal knee bend

1. Bar at hip level, feet hip-width
2. Knees soft but nearly straight (5-10° bend only)
3. Shoulders pulled back, chest up
4. Big breath into belly, brace core
5. Weight balanced mid-foot

Tempo: Controlled setup

Feel: Hamstrings already under slight tension, ready to load

⬇️ Lowering Phase

What's happening: Hip hinge with minimal knee movement

1. Push hips backward — imagine reaching your butt to wall behind
2. Maintain minimal knee bend (knees stay "stiff")
3. Bar travels down thighs, staying close to body
4. Lower until hamstrings reach stretch limit (typically mid-shin)
5. Breathing: Hold breath throughout descent

Tempo: 2-3 seconds (controlled, feel the stretch)

Feel: Intense hamstring stretch, glutes lengthening, bar "dragging" down legs

Critical: This is NOT a back exercise — hips move back, spine stays neutral

⏸️ Bottom Position

What's happening: Maximum hamstring stretch under tension

1. Bar typically at mid-shin to just below knee
2. Hamstrings screaming with stretch
3. Shoulders still over or slightly in front of bar
4. Back remains flat — any rounding = too deep
5. Brief pause or immediate reversal

Common error here: Going too deep and rounding back. Stop where YOUR hamstrings stop.

⬆️ Lifting Phase

What's happening: Hip extension drives the bar up

1. Drive hips forward — "hump the bar"
2. Squeeze glutes hard at top
3. Keep bar close, knees stay relatively straight
4. Lead with hips, not shoulders
5. Breathing: Exhale through sticking point or hold

Tempo: 1-2 seconds (powerful, controlled)

Feel: Hamstrings and glutes contracting hard, pulling you upright

Critical: Bar path should be vertical, close to legs

🔝 Lockout

What's happening: Full hip extension, standing tall

1. Hips fully extended, standing upright
2. Shoulders back, chest up
3. DO NOT hyperextend back — just stand tall
4. Glutes squeezed at top
5. Reset breath for next rep

Note: This is same position as conventional deadlift lockout

Key Cues

Primary Cues

• "Push your ass to the wall behind you" — ensures hip hinge, not squat
• "Knees stiff, hamstrings stretching" — maintains tension on target muscles
• "Drag the bar up your thighs" — keeps bar path optimal
• "Hump the bar at top" — cues hip extension and glute contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s down, no pause, 2s up, no pause
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up, no pause
Metabolic	2-0-1-0	2s down, no pause, 1s up, continuous reps

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Hip extension under maximum stretch	█████████░ 95%
Glutes	Hip extension — driving hips forward	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Isometric contraction to maintain spinal neutrality	███████░░░ 70%
Lats	Keep bar close to body, shoulder stability	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains torso rigidity, protects spine
Forearms/Grip	Holds bar throughout extended time under tension

Muscle Emphasis

Higher hamstring activation than: Romanian deadlift (locked knees = more stretch) Higher erector activation than: Lying leg curl (spine must stabilize load) Lower quad involvement than: Conventional deadlift (minimal knee bend)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexes under load	Disc injury risk	Reduce weight, stop at YOUR hamstring flexibility limit
Bending knees too much	Becomes Romanian deadlift	Less hamstring stretch, more quad involvement	Lock knees with minimal softness
Bar drifting away	Bar swings forward from body	Increases lower back stress	Engage lats, "drag bar up legs"
Starting from floor	Extra ROM in wrong position	Lower back rounding likely	Start from rack or deadlift to standing first
Forcing depth	Going deeper than flexibility allows	Back rounds, injury risk	Stop where hamstrings stop stretching

Most Common Error

Lower back rounding to achieve depth — your hamstring flexibility determines your depth, not arbitrary standards. Film from the side. If back rounds, you've gone too deep.

Self-Check Checklist

• Knees stay nearly locked (minimal bend)
• Hips push backward, not down
• Back remains flat throughout
• Bar stays in contact with or very close to legs
• Feel it in hamstrings, not lower back

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🔀 Variations

By Equipment

Barbell (Standard)

Aspect	Details
Equipment	Olympic barbell
Best For	Maximum load, bilateral strength
Loading	Heaviest variation
Difficulty	Standard

Dumbbell

Aspect	Details
Equipment	Two dumbbells or kettlebells
Best For	Home gym, grip variety
Loading	Limited by grip strength
Difficulty	Easier to control

Key difference: Weights at sides rather than front — slightly different balance demand

Single-Leg

Aspect	Details
Equipment	Dumbbell or barbell
Best For	Balance, fixing asymmetries
Loading	Much lighter
Difficulty	Significantly harder (balance component)

Key difference: Unilateral stability challenge, twice the work

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
Tempo Stiff-Leg	4s down, 2s pause	Maximize time under tension
Deficit Stiff-Leg	Stand on 2-4" platform	Increased range of motion
High Rep	15-20 reps	Metabolic stress, pump

Strength Focus

Variation	Change	Why
Heavy 5-8 reps	70-80% estimated max	Build absolute strength
Pause at bottom	2-3s pause in stretch	Eliminate momentum
Snatch grip	Wider grip	Increased range, upper back work

Injury Prevention

Variation	Change	Why
Light high-rep	20-30% max, 20+ reps	Hamstring conditioning
Eccentric emphasis	5s lowering	Build eccentric strength
Single-leg	One leg at a time	Address asymmetries

Romanian Deadlift vs Stiff-Leg Deadlift

Aspect	Romanian Deadlift	Stiff-Leg Deadlift
Knee bend	Moderate (15-20°)	Minimal (5-10°)
Starting position	Top-down from standing	Top-down from standing
Depth	To mid-shin or knee	To hamstring flexibility limit
Hamstring stretch	Moderate	Maximum
Best for	Strength, heavier loads	Hypertrophy, hamstring development

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Conv. DL)	RIR
Strength	3-4	5-8	2-3 min	40-60%	1-2
Hypertrophy	3-5	8-12	90s-2min	35-50%	2-3
Endurance	2-3	15-20+	60-90s	25-35%	3-4
Injury Prevention	2-3	20-30	60s	20-30%	4-5

Workout Placement

Program Type	Placement	Rationale
Leg day	After primary movements	Hamstring accessory after squats/deadlifts
Pull day	Second or third exercise	Posterior chain focus
Full-body	Middle to end	Accessory work, not primary lift
Hamstring specialization	Second exercise	After Romanian DL or leg curl

Lower Back Fatigue

Don't program heavy stiff-leg deadlifts on same day as conventional deadlifts or heavy squats. Lower back is limiting factor, not hamstrings. Place after recovery day or use as light accessory.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets, moderate weight
Intermediate	1-2x/week	3-4 sets, progressive load
Advanced	1-2x/week	4-5 sets, periodized intensity

Progression Scheme

Progressive Overload

This is an accessory lift — perfect form matters more than weight. Add 5 lbs at a time. Hamstring soreness indicates you're doing it right.

Sample Leg Day Integration

Exercise	Sets x Reps	Notes
Back Squat	4x6	Primary movement
Stiff-Leg Deadlift	3x10	Hamstring emphasis
Leg Curl	3x12	Isolation
Calf Raise	4x15	Finish

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Romanian Deadlift	Learning hip hinge, need more knee bend
Cable Pull-Through	True beginner, minimal lower back stress
Dumbbell RDL	Limited equipment, easier to control

Progressions (Harder)

Exercise	When Ready	Link
Deficit Stiff-Leg Deadlift	Can perform 3x10 with perfect form and good mobility
Single-Leg Stiff-Leg Deadlift	Good balance, addressing asymmetries
Snatch Grip Stiff-Leg Deadlift	Want increased ROM and upper back work

Alternatives (Same Goal, Different Movement)

Hamstring Focus

Alternative	Advantage	Equipment
Glute-Ham Raise	Pure hamstring isolation	GHD machine
Nordic Curl	Eccentric overload	Partner or anchor
Lying Leg Curl	Isolation, no lower back	Machine

Low Back Friendly

Alternative	Avoids	Good For
Lying Leg Curl	Spinal loading	Back issues, pure hamstring work
Seated Leg Curl	Spinal loading	Back issues
Swiss Ball Curl	Heavy loading	Home gym, rehabilitation

Unilateral

Alternative	Benefit
Single-Leg RDL	Balance, fix imbalances
Single-Leg Stiff-Leg DL	Maximum hamstring stretch

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Isometric spinal loading	Use leg curl machine instead
Tight hamstrings	Cannot maintain neutral spine	Start with Romanian DL, improve flexibility
Disc herniation	Spinal loading while hinged	Avoid entirely or use leg curl
Hamstring strain history	Re-injury under stretch	Light weight, gradual progression

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Pulling sensation in hamstring (potential strain)
• Inability to maintain neutral spine
• Numbness or tingling down legs
• Loss of grip or core tension

Injury Prevention

Strategy	Implementation
Respect flexibility	Never force depth beyond hamstring range
Progressive loading	Add weight slowly — this is accessory work
Warmup properly	Light RDLs, leg swings, hip hinges
Master RDL first	Build base with more knee bend before this
Film yourself	Check for back rounding from side view

Hamstring Strain Prevention

High-risk population: Sprinters, soccer players, runners

• Warm up thoroughly — 10-15 minutes before loading
• Start light — ego lifting causes strains
• Progressive depth — increase ROM gradually over weeks
• Eccentric emphasis — slow negatives build resilience
• Don't train to failure — hamstrings are fragile under extreme stretch

Most Common Injury

Lower back strain from going too deep with rounded spine. Your hamstring flexibility is YOUR limit — don't compare to others. Quality over quantity.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	80-100° flexion	🔴 High
Knee	Minimal flexion	5-10° (locked soft)	🟢 Low
Ankle	Minimal dorsiflexion	5-10°	🟢 Low
Spine	Neutral maintenance	Isometric hold	🟡 Moderate
Shoulder	Stabilization	Minimal	🟢 Low

Mobility Requirements

Area	Minimum ROM	Test	If Limited
Hamstring	80° hip flexion with straight leg	Straight leg raise to 80°	Daily stretching, start with Romanian DL
Hip	Good flexion mobility	Can touch toes with soft knees	Hip flexor stretches
Thoracic	Adequate extension	Can maintain neutral spine in hinge	Foam roll, thoracic extensions

Joint Health Note

Unlike squats, this exercise places minimal stress on knees. The "stiff leg" position locks knees in safe, neutral position. All stress is on hip joint and hamstring muscle-tendon unit.

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❓ Common Questions

What's the difference between stiff-leg and Romanian deadlift?

Stiff-leg deadlift: Nearly locked knees (5-10° bend), maximum hamstring stretch, typically lighter weight, more hypertrophy focused.

Romanian deadlift: Moderate knee bend (15-20°), balanced between hamstrings and glutes, can handle more weight, better for strength.

Both are excellent. Romanian DL is better for beginners and heavier loading. Stiff-leg is better for advanced hamstring development.

Should I start from the floor or from standing?

Always start from standing (top-down). Either deadlift the bar to standing first, or start with bar in rack at hip level. Starting from floor with stiff legs almost guarantees back rounding.

How deep should I go?

Go as deep as YOUR hamstring flexibility allows while maintaining a flat back. For most people, this is mid-shin to just below knee. If your back rounds, you've gone too deep. Depth will increase as flexibility improves.

I feel this in my lower back, not hamstrings. What's wrong?

Common causes:

1. Back rounding — reduce weight, don't go as deep
2. Weak core — brace harder, use lighter weight
3. Not pushing hips back — think "close car door with your butt"
4. Too heavy — this is accessory work, use 40-60% of conventional deadlift max

Can I do this instead of regular deadlifts?

No. Stiff-leg deadlifts are an accessory movement for hamstring development, not a replacement for conventional deadlifts. Use both: conventional deadlifts for overall strength, stiff-leg for targeted hamstring hypertrophy.

How often should I do stiff-leg deadlifts?

1-2x per week is plenty. Hamstrings need recovery time. If you're doing conventional deadlifts heavy, add stiff-leg as accessory on a separate day or as light work after squats.

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📚 Sources

Biomechanics & Muscle Activation:

• Wright, G.A. et al. (2013). Electromyographic Activity of Hamstrings During Different Deadlift Variations — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Bompa, T. & Buzzichelli, C. (2019). Periodization Training for Sports — Tier A
• NSCA Essentials of Strength Training — Tier A
• Contreras, B. (2014). Bodyweight Strength Training Anatomy — Tier C

Technique:

• Rippetoe, M. (2011). Starting Strength — Tier C
• Stronger by Science — Greg Nuckols — Tier B
• Renaissance Periodization — Hamstring Training Tips — Tier C

Injury Prevention:

• Opar, D.A. et al. (2015). Hamstring Strain Injuries: Factors that Lead to Injury — Tier A
• Van der Horst, N. et al. (2015). The Preventive Effect of Nordic Hamstring Exercise — Tier A

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For Mo

When to recommend this exercise:

• User wants to build hamstring size and strength
• User has mastered Romanian deadlift with good form
• User needs posterior chain accessory work after squats/deadlifts
• User has adequate hamstring flexibility (can touch toes with soft knees)

Who should NOT do this exercise:

• Acute low back injury → Suggest Lying Leg Curl
• Very tight hamstrings → Start with Romanian Deadlift
• Complete beginner to hip hinging → Start with Cable Pull-Through
• Recent hamstring strain → Wait until healed, then start with Glute Bridge

Key coaching cues to emphasize:

1. "Push your butt to the wall behind you, knees stay stiff"
2. "Feel the stretch in your hamstrings, not your back"
3. "Drag the bar up your legs, hump the bar at top"
4. "Stop where your hamstrings stop — never round your back"

Common issues to watch for in user feedback:

• "I feel it in my lower back" → Back rounding, going too deep, or too heavy
• "I can't reach very deep" → Normal — respect individual flexibility
• "My hamstrings are extremely sore" → Good sign, but reduce volume if excessive
• "My knees want to bend" → Cue locked knees, might need Romanian DL instead

Programming guidance:

• Pair with: Squats, leg press, quad-focused exercises
• Avoid same day as: Heavy conventional deadlifts, good mornings (both tax lower back)
• Typical frequency: 1-2x per week, 3-4 sets of 8-12 reps
• Place after primary movements, before isolation exercises

Progression signals:

• Ready to progress when: 3x10 with perfect form, no back rounding, 2-3 RIR
• Regress if: Back rounding, cannot maintain form, sharp pain
• Consider variation if: Stalling — try deficit version or single-leg

Red flags:

• Lower back rounding under load → immediate form correction, reduce weight
• Sharp hamstring pain → possible strain, stop exercise
• Using momentum or bouncing → load too heavy, ego lifting

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Last updated: December 2024