Stiff Leg Deadlift

Muscles worked by the Stiff Leg Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Stiff Leg Deadlift

1. Stand with feet hip-width apart, holding a barbell in front of your thighs.
2. Keep your legs nearly straight with only a slight knee bend.
3. Hinge at the hips and lower the bar along your legs.
4. Go as low as your hamstring flexibility allows with a flat back.
5. Drive through your heels to return upright.
6. Repeat for the desired number of reps.

Form tips

• Push your hips back and keep the bar close to your legs.
• Go only as deep as a flat back allows.
• Feel the hamstrings load in the stretch, then drive the hips forward to stand.

At a glance

Stiff Leg Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "stiff-leg-deadlift",
  "name_en": "Stiff Leg Deadlift",
  "name_de": "Steifbeiniges Kreuzheben",
  "name_es": "Peso Muerto con Piernas Rígidas",
  "description_en": "A hip hinge with nearly straight legs, lowering the bar along the thighs to stretch and load the hamstrings.",
  "description_de": "Eine Hüftbeuge mit fast gestreckten Beinen, bei der die Stange an den Oberschenkeln entlang abgesenkt wird — dehnt und belastet die Beinbeuger.",
  "description_es": "Una bisagra de cadera con las piernas casi rectas, bajando la barra a lo largo de los muslos para estirar y cargar los isquiotibiales.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet hip-width apart, holding a barbell in front of your thighs.",
    "Keep your legs nearly straight with only a slight knee bend.",
    "Hinge at the hips and lower the bar along your legs.",
    "Go as low as your hamstring flexibility allows with a flat back.",
    "Drive through your heels to return upright.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe hüftbreit, Langhantel vor den Oberschenkeln.",
    "Halte die Beine nahezu gestreckt mit leichter Kniebeuge.",
    "Beuge an der Hüfte und führe die Stange an den Beinen entlang nach unten.",
    "Gehe so tief, wie die Flexibilität der Beinbeuger bei flachem Rücken erlaubt.",
    "Drücke durch die Fersen zurück in den Stand.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con los pies al ancho de las caderas, sosteniendo una barra frente a los muslos.",
    "Mantén las piernas casi rectas con solo una ligera flexión de rodillas.",
    "Inclínate en las caderas y baja la barra a lo largo de las piernas.",
    "Baja hasta donde la flexibilidad de los isquiotibiales lo permita con la espalda plana.",
    "Empuja a través de los talones para volver a la posición erguida.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Push your hips back and keep the bar close to your legs.",
    "Go only as deep as a flat back allows.",
    "Feel the hamstrings load in the stretch, then drive the hips forward to stand."
  ],
  "tips_de": [
    "Schiebe die Hüfte nach hinten und halte die Stange nah an den Beinen.",
    "Gehe nur so tief, wie es dein flacher Rücken erlaubt.",
    "Spüre die Dehnung in den Beinbeugern und drücke dann die Hüfte nach vorn zum Aufrichten."
  ],
  "tips_es": [
    "Lleva las caderas hacia atrás y mantén la barra cerca de las piernas.",
    "Baja solo hasta donde te permita mantener la espalda plana.",
    "Siente la carga en los isquiotibiales al estirar y luego empuja las caderas hacia delante para subir."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/stiff-leg-deadlift-start.webp",
      "peak": "images/flat/stiff-leg-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "stiff-leg-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.