Stiff Legs Deadlift
The Stiff Legs Deadlift is a barbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Stiff Legs Deadlift
- 1Stand with your feet about hip-width apart with a barbell in front of your shins and grab it with your hands just outside your legs. Keep a slight bend in your knees, lift your chest, and set your back nice and flat.
- 2Keeping your knees only slightly bent, push your hips back and slide the bar down your legs until you feel a strong stretch in your hamstrings, then drive your hips forward to stand tall and squeeze your glutes. Lower for about two to three seconds while breathing in, then stand up a bit faster while breathing out.
Coach tips
- Do not lock your knees; keep a small bend to protect them and help your hamstrings do the work.
- Stop lowering the bar if you feel your lower back start to round and only go as low as you can keep your back flat.
- Start lighter than you think and focus on slow, controlled reps instead of piling on weight.
Train hamstrings smarter
One rep, one set. Hypro turns the Stiff Legs Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Stiff Legs Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Stiff Legs Deadlift fits right into proven hypertrophy and strength templates.
