Barbell Stiff Leg Deadlift: How To, Form & Muscles Worked

Name: Barbell Stiff Leg Deadlift — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Stand and hinge at the hips to lower and lift a barbell, placing emphasis on the hamstrings and glutes through a stiff-legged hip hinge.

Stand and hinge at the hips to lower and lift a barbell, placing emphasis on the hamstrings and glutes through a stiff-legged hip hinge.

How to do the Barbell Stiff Leg Deadlift#

Stand with the bar over the middle of your feet and your feet about shoulder-width apart.
Grasp the bar with a shoulder-width grip while keeping your legs nearly straight and knees only slightly bent.
Brace your core, pull your shoulder blades down and back, and create tension in the bar before initiating the lift.
Drive your hips forward to raise the bar by extending at the hips and bringing your torso to an upright position, keeping the bar close to your legs.
Slowly push your hips back and hinge forward to lower the bar toward the floor while maintaining a flat back and controlled motion.

Muscles worked#

Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
Secondary: Lower back (Erector Spinae), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius)

Common mistakes#

Rounding the lower back during the hinge.
Bending the knees too much instead of hinging at the hips.
Lifting by yanking with the lower back rather than driving the hips.
Allowing the bar to drift away from the legs.
Using excessive weight and sacrificing technique.

How much should you deadlift?#

What the average deadlift actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.

See deadlift strength standards →

Barbell Stiff Leg Deadlift vs other exercises#

Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.

Stiff Leg Deadlift vs Romanian Deadlift →

Frequently asked questions#

What muscles does the Barbell Stiff Leg Deadlift work?

The Barbell Stiff Leg Deadlift primarily works the hamstrings, glutes. The lower back, abs, forearms, traps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the lower back, abs, forearms, traps, lighten the load and slow the lowering phase.

What equipment do I need for the Barbell Stiff Leg Deadlift?

The Barbell Stiff Leg Deadlift needs the following: Barbell. Nothing beyond that is required to run the movement as described above.

Is the Barbell Stiff Leg Deadlift suitable for beginners?

Not as one of your first exercises. The Barbell Stiff Leg Deadlift is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Barbell Stiff Leg Deadlift?

Block Pull, Barbell Deadlift, Trap Bar Deadlift all train the same primary muscles as the Barbell Stiff Leg Deadlift. Pick whichever one matches the equipment in front of you.