VARIATIONS
- Cable Stiff-Leg DeadliftD-handleStraight armsNeutralGlutes · Hamstrings · Cable Machine
- Machine Stiff-Leg DeadliftAt the sidesStraight armsNeutralGlutes · Hamstrings · Machine
- Rack PullLower Back · Back · Barbell · Power Rack
- Dumbbell Stiff-Legged DeadliftAt the sidesStraight armsPronatedHamstrings · Glutes · Dumbbell
- Single-Leg Cable Stiff-Legged DeadliftHamstrings · Glutes · Cable Machine
- Smith Machine Stiff-Leg DeadliftPronatedWideFeet elevatedGlutes · Smith Machine
- Single-Arm Dumbbell Romanian DeadliftOneOneBent kneesRhomboids · Back · Dumbbell
- Single-Leg Dumbbell DeadliftHamstrings · Glutes · Dumbbell
- Barbell Romanian DeadliftAt the sidesStraight armsBent kneesHamstrings · Barbell
- Smith Machine DeadliftHamstrings · Glutes · Smith Machine
Barbell Stiff-Leg Deadlift
Stand on a platform with feet shoulder-width apart
This compound pull targets the glutes and hamstrings by emphasizing hip extension with minimal knee bend. It builds posterior chain strength and improves hip hinge mechanics.
HOW TO DO IT
- Stand on a platform with feet shoulder-width apart under the bar.
- Grip the bar with an overhand or mixed grip just outside your legs.
- Hinge at the hips while keeping your back straight and knees slightly bent.
- Lower the bar until you feel a deep stretch in your hamstrings.
- Drive your hips forward to return to a standing position.
- Squeeze your glutes hard at the top of the movement.
COMMON MISTAKES
- Rounding the lower back during the descent.
- Bending the knees too much, turning it into a conventional deadlift.
- Using momentum to bounce the weight off the floor.
- Hyperextending the spine at the top of the lift.
TIPS
- Push your hips back as if closing a car door with your rear.
- Keep the bar dragging against your shins and thighs.
- Maintain a neutral spine throughout the entire range of motion.
SAFETY
- Avoid rounding the lower back to prevent disc injury.
- Do not hyperextend your spine when locking out the hips.
DETAILS
- Muscles
- GlutesHamstrings
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Advanced
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Romanian deadlift
- Arms
- Both
- Legs
- Both
- Legs straight or bent
- Straight legs
- Hand orientation
- Mixed (one of each)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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