Hamstrings
Stiff Leg Deadlift
The Stiff Leg Deadlift is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 24%, hamstrings (semitendinosus/-membranosus) 20% and gluteus maximus 18%.
Also known as: sldl
How to do it
- Stand with the feet hip-width and a barbell on the floor over mid-foot.
- Hinge down with nearly straight legs and grip the bar just outside the legs.
- Flatten the back as much as your hamstrings allow.
- Lift the bar by driving the hips forward, keeping the knees only slightly bent.
- Lower the bar back toward the floor with the same near-straight legs.
Tips
- If you cannot reach the floor with a flat back, pull from blocks or stop short.
- Use a slow lowering phase to load the hamstrings in the stretch.
Common mistakes
- Rounding the back to reach the bar on the floor.
- Bending the knees and turning it into a regular deadlift.
- Jerking the bar off the floor.
Muscles worked by the Stiff Leg Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Straighter knees, longer hamstrings. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Stiff Leg Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Stiff Leg Deadlift work?
Mainly the hamstrings (biceps femoris), hamstrings (semitendinosus/-membranosus) and gluteus maximus. The spinal erectors (lower back) and adductors assist.
Is the Stiff Leg Deadlift good for beginners?
The Stiff Leg Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Stiff Leg Deadlift?
For example the Dumbbell Stiff Leg Deadlift, Smith Machine Stiff Leg Deadlift and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Stiff Leg Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.