Stiff-Leg Deadlift
Muscles worked: Hamstrings (assisted by glutes, back, forearms).
How to do it
- Grasp a bar using an overhand grip (palms facing down).
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight.
- Start bringing your torso up straight again by extending your hips until you are back at the starting position.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Legs straighter than an RDL, bar from the floor
- Hinge deep - the stretch is the stimulus
Logging it
IronPack suggests working in the 5 to 8 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Lying Leg Curl - hamstrings
Track the stiff-leg deadlift properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.