What muscles does the stiff-leg deadlift work?

The primary muscles are the hamstrings and glutes, which are loaded under a stretch due to the minimal knee bend. The erectors, lats, and forearms work as secondary muscles, stabilising the spine and securing the grip throughout the movement.

How many sets and reps should I do for the stiff-leg deadlift?

For hypertrophy, three to four sets of eight to twelve reps with a controlled lowering phase is a practical starting point. For athletic performance, four to five sets of five to six reps with moderate load allows quality of movement to be maintained across all reps.

What is the difference between a stiff-leg deadlift and a Romanian deadlift?

Both are hinge variations that emphasise the hamstrings, but the stiff-leg deadlift uses a flatter back angle and allows the bar to travel closer to the floor, creating a greater hamstring stretch. The Romanian deadlift typically involves a more upright torso and stops the bar around mid-shin, making it slightly more accessible for lifters still developing flexibility.

Is the stiff-leg deadlift suitable for building glutes?

Yes — the glutes are listed as a primary muscle and are heavily involved in the hip extension required to return to standing. Combining the stretch-loaded hamstring work with glute-driven lockout makes it a useful accessory movement in a hypertrophy programme targeting the posterior chain.

Do I need a lot of hamstring flexibility to perform this exercise?

A meaningful degree of hamstring flexibility is required to hinge with near-straight knees while maintaining a long spine, which is why the movement is classified as advanced. If you find your lower back rounds before achieving a useful range of motion, address hamstring mobility first or work with a qualified coach to assess your readiness for this variation.

Stiff-Leg Deadlift

HingeAdvancedBarbell

The stiff-leg deadlift is a barbell hinge movement performed with near-straight knees, placing the hamstrings and glutes under a pronounced stretch throughout the lift. By limiting knee flexion, the load is concentrated on the posterior chain rather than distributed across the quads, making it a deliberate hypertrophy and performance tool rather than a maximal strength movement. It suits intermediate to advanced lifters who already possess solid hip-hinge mechanics and sufficient hamstring flexibility to maintain a long spine under load.

How to do it

Stand over the bar, feet hip-width. Hinge with minimal knee bend — knees are soft but nearly straight. Grip the bar, pack the lats. Drive the floor to lift, hips and shoulders rising together. Lower by pushing the hips back; bar slides down the legs. Stop when hamstring tension peaks or the back begins to round.

Coaching cues

Near-straight legs
Long spine
Bar on the legs
Chase hamstring stretch

Why train it

The near-straight knee position maximises the stretch placed on the hamstrings, creating the mechanical tension that drives posterior-chain hypertrophy.
Driving the hips back while keeping the bar close to the legs reinforces sound hinge patterning, which transfers directly to athletic movements such as sprinting and jumping.
The lats and erectors work isometrically to preserve spinal position throughout the rep, building the trunk stability that supports heavier compound lifts.
Because load is managed through range rather than maximised, the stiff-leg deadlift allows meaningful training stimulus with submaximal weights, reducing cumulative fatigue across a programme.

Common mistakes

Rounding the lower back as the bar descends — stop the range of motion at the point where hamstring tension peaks and spinal position can still be maintained, rather than chasing depth beyond your current mobility.
Allowing the bar to drift away from the legs — keep it in contact with the shins and thighs throughout the lift to minimise the moment arm and protect the lower back.
Bending the knees excessively — if the movement resembles a conventional deadlift, focus on the cue of pushing the hips back while keeping the knees soft but nearly straight.
Jerking the bar off the floor — initiate each rep with controlled tension by taking the slack out of the bar before the hips and shoulders rise together.

Muscles worked

Primary: Hamstrings, Glutes.

Secondary: Erectors, Lats, Forearms.

Equipment

Barbell

Good for

HypertrophyAthletic Performance

Easier variation

Romanian deadlift — allows more knee bend and is easier on the lower back.

Similar movements

Frequently asked

What muscles does the stiff-leg deadlift work?: The primary muscles are the hamstrings and glutes, which are loaded under a stretch due to the minimal knee bend. The erectors, lats, and forearms work as secondary muscles, stabilising the spine and securing the grip throughout the movement.
How many sets and reps should I do for the stiff-leg deadlift?: For hypertrophy, three to four sets of eight to twelve reps with a controlled lowering phase is a practical starting point. For athletic performance, four to five sets of five to six reps with moderate load allows quality of movement to be maintained across all reps.
What is the difference between a stiff-leg deadlift and a Romanian deadlift?: Both are hinge variations that emphasise the hamstrings, but the stiff-leg deadlift uses a flatter back angle and allows the bar to travel closer to the floor, creating a greater hamstring stretch. The Romanian deadlift typically involves a more upright torso and stops the bar around mid-shin, making it slightly more accessible for lifters still developing flexibility.
Is the stiff-leg deadlift suitable for building glutes?: Yes — the glutes are listed as a primary muscle and are heavily involved in the hip extension required to return to standing. Combining the stretch-loaded hamstring work with glute-driven lockout makes it a useful accessory movement in a hypertrophy programme targeting the posterior chain.
Do I need a lot of hamstring flexibility to perform this exercise?: A meaningful degree of hamstring flexibility is required to hinge with near-straight knees while maintaining a long spine, which is why the movement is classified as advanced. If you find your lower back rounds before achieving a useful range of motion, address hamstring mobility first or work with a qualified coach to assess your readiness for this variation.

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