Stiff-Leg Deadlift

Hamstrings, Glutes, Lower backBarbell

A barbell compound exercise targeting the hamstrings, glutes, and spinal erectors. Executed with minimal knee bend, placing high axial load on the spine.

How to do it

1Stand tall holding a barbell with an overhand, shoulder-width grip and a soft bend in your knees.

2Pull your shoulder blades down and back, brace your core, and maintain a neutral spine.

3Push your hips back and hinge forward, lowering the bar smoothly down along your legs.

4Lower to mid-shin level or as far as hamstring flexibility allows without rounding your back.

5Squeeze your glutes and hamstrings to drive back up to a standing position.

Common mistakes

Rounding the lower back during the hinge, which drastically increases spinal injury risk.

Letting the barbell drift away from your legs, increasing strain on the lower back.

Locking out your knees completely, which overloads the knee joints.

Breathing

Inhale before hinging, brace through the movement, and exhale as you drive back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.