How does this differ from a Romanian Deadlift?

In a stiff-legged deadlift, the bar typically starts from the floor and the hips remain higher throughout the movement. The Romanian deadlift usually starts from a standing position and involves a slightly greater knee bend.

Should my legs be completely straight?

No, you should maintain a soft micro-bend in the knees to protect the joint and ensure the tension stays on the muscle bellies rather than the connective tissue.

How low should I lower the bar?

Only lower the bar as far as your hamstring flexibility allows while maintaining a perfectly flat back. For many, this is mid-shin or just below the knees.

Stiff-Legged Deadlift Guide: Form, Muscles, and Tips

Master the stiff-legged deadlift with our expert form guide. Learn how to target your hamstrings safely and effectively using a barbell.

How to Perform

Stand with your feet hip-width apart and the barbell positioned over the middle of your feet.
Grip the bar with an overhand grip slightly wider than shoulder-width and stand up completely to reaches the starting position.
Maintain a slight, fixed bend in your knees and inhale while hinging at the hips to lower the bar toward the floor.
Keep the bar close to your shins and continue lowering until you feel a deep stretch in your hamstrings without rounding your spine.
Drive your hips forward and exhale while returning to a standing position by engaging your posterior chain.
Finish the movement by standing tall without hyperextending your lower back at the top.

Common Mistakes

Rounding the lower back during the descent
Allowing the knees to bend too much, turning it into a traditional deadlift
Letting the bar drift away from the body
Looking straight up which strains the cervical spine

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Erector Spinae
Lower Back
Adductors

Related Guides

Hamstrings · Legs