Deadlift with Stiff Legs - Barbell Leg Exercise

In this lesson, you will learn how to perform the deadlift with stiff legs. This exercise targets the hamstrings and lower back muscles and is a great alternative to the lying leg curl. The benefit of the stiff leg deadlift is that you don’t need a leg curl machine—you can do it with a barbell or two dumbbells.

For more leg exercises, check out Weight Training Main.

Execution

As the name suggests, the stiff leg deadlift is done with legs kept pretty straight and knees motionless. The stretch and activation of the hamstrings would be better if you fully extended your legs, but this would put strain on the knees. Many people bend their knees slightly when lowering the barbell and extend them when standing up.

1. Grasp your barbell with both hands and keep your arms aligned vertically throughout the exercise.
2. Since stiff leg deadlifts usually use less weight than regular deadlifts, you can hold the bar with a double over-grip (both palms facing you). You may also use weightlifting gloves for better grip.
3. Alternatively, use an alternate grip (one palm facing your legs, the other facing away), which allows you to lift heavier weight.
4. Inhale as you grasp the barbell—before the first repetition.
5. Keep your back straight or slightly hollowed, but never rounded. A weightlifting belt can help support your lower back.
6. It’s very important that your back is already in the correct position before you begin to lower the barbell.
7. Look forward to help maintain a straight back. I recommend doing this exercise in front of a mirror to monitor your posture—looking down tends to cause rounding of the back.

Slowly stand up, like in a regular deadlift, without moving your legs or knees. You should lift the barbell mainly using the strength of your hamstrings. Your back muscles will assist, but most force should come from the hamstrings.

Stop when your upper body is upright and the barbell touches your thighs. Then, pull your shoulders back slightly (see normal barbell deadlift instructions). Exhale as you stand and keep your chest up. Maintain a straight or slightly hollowed back. Pressing out your stomach tightens the weightlifting belt, providing better support to your lower back.

Next, bend forward again without moving your legs, and inhale as you do so. Keep your back straight or slightly hollowed and look straight ahead into the mirror. Lower yourself until your hamstrings feel slightly stretched.

If you have good flexibility, consider doing the stiff leg deadlift standing on a box to increase the range of motion. You can also keep the barbell off the floor at the lowest position by bending your elbows.

Advice

• The stiff leg deadlift is a great exercise to perform after lying leg curls.
• A common mistake is bending too far and arching forward. Remember, your hamstrings stretch better if you keep your back slightly hollowed.
• Move slowly and with focus—don’t use momentum.
• When doing stiff leg deadlifts, the weight should never touch the floor.
• Use less weight than with regular deadlifts.
• Stretch your hamstrings between sets and exercises.
• Superset recommendation:
  → Lying Leg Curl + Stiff Leg Deadlift with a barbell or dumbbells.

Suggestions

Leg Muscle Exercises:

• Barbell Squat
• Leg Press
• Barbell Lunge
• Leg Extension
• Lying Leg Curl
• Standing Barbell Calf Raise on a Wall