How to do Stiff-Leg Deadlift

Stiff-Leg Deadlift is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, lower back. Equipment: barbell, dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 4 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set your feet hip-width apart, grip the bar shoulder-width, and stand tall.
2. Keeping your knees only slightly bent and fixed, hinge forward at the hips.
3. Keeping your back flat, lower the bar down the front of your legs until you feel tension in the back of your thighs.
4. Drive your hips forward by pulling with your hamstrings to return to the starting position.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bodyweight Squat, Wall Sit
• Same muscle, different equipment: Leg Press, Hack Squat, Leg Extension

More legs exercises

• Barbell Back SquatBar ile Squat (Arka)
• Front SquatÖn Squat
• Goblet SquatGoblet Squat
• Leg PressLeg Press
• Hack SquatHack Squat (Makine)
• Bulgarian Split SquatBulgar Split Squat