When it comes to sculpting powerful hamstrings, glutes, and a resilient lower back, few exercises rival the Stiff Leg Deadlift (SLDL). This deadlift variation focuses on the posterior chain by minimizing knee involvement and emphasizing hip hinge movement — making it a staple in strength and hypertrophy training.
What Is the Stiff Leg Deadlift?
The Stiff Leg Deadlift is a resistance training exercise that targets the hamstrings, glutes, and erector spinae (lower back muscles). Unlike the conventional deadlift, where the knees bend significantly, the SLDL keeps them relatively straight — hence the name.
By doing so, more tension is placed on the hamstrings and glutes, improving posterior chain development and increasing flexibility through the hips.
How to Perform the Stiff Leg Deadlift (Step-by-Step)
- Start Position: Stand with feet shoulder-width apart. Hold a barbell (or dumbbells) in front of your thighs with a double overhand grip.
- Set Your Back: Slightly bend your knees and lock them in that position. Keep your chest lifted and spine neutral throughout the movement.
- Hinge at the Hips: Push your hips backward as you lower the weight. Your torso will tilt forward, but your back should stay flat, not rounded.
- Feel the Stretch: Lower the bar just below the knees — or until you feel a deep stretch in your hamstrings — while keeping the bar close to your legs.
- Return with Control: Drive through your heels, contract your glutes and hamstrings, and bring your torso back to the starting position.
Muscles Worked
- Primary: Hamstrings, Gluteus Maximus, Erector Spinae
- Secondary: Core stabilizers, Calves, Forearms (grip)
Benefits of the Stiff Leg Deadlift
✅ Isolates Posterior Chain – Perfect for targeting often-neglected hamstrings
✅ Improves Hip Mobility – Promotes a greater range of motion and hip hinge mechanics
✅ Boosts Athletic Power – Essential for running, jumping, and any sport requiring explosive movement
✅ Strengthens Lower Back – Builds endurance and durability in spinal stabilizers
Common Mistakes to Avoid
- ❌ Rounding the back
- ❌ Hyperextending at the top
- ❌ Using too much weight too early
- ❌ Locking the knees completely
SLDL vs Romanian Deadlift
Though similar, the Stiff Leg Deadlift involves less knee bend and more range of motion, targeting flexibility and stretch. In contrast, the Romanian Deadlift (RDL) has a controlled bend in the knees and is often preferred by beginners.
Pro Tips
- Use 6–12 reps for hypertrophy
- Warm up to avoid hamstring strain
- Add eccentric tempo (e.g. 3-second lowering)
- Use lifting straps if grip fails
Final Thoughts
The Stiff Leg Deadlift is more than a leg-day filler — it’s a gateway to greater strength, performance, and injury prevention. Add it to your training, master the form, and your posterior chain will thank you.
