Exercise guide
Stiff-Legged Barbell Deadlift
The Stiff-Legged Barbell Deadlift is a hamstring-focused hip hinge performed with a barbell. The glutes help extend the hips, while the lower back works to maintain a controlled torso position throughout the repetition.
Training context
Muscles Worked by the Stiff-Legged Barbell Deadlift
The hamstrings lengthen as the hips travel backward and then help return the body to standing. The glutes contribute to hip extension, while the lower-back muscles stabilize the spine rather than creating the movement by repeatedly bending and straightening it.
A useful range ends when the hamstrings limit further movement or the back can no longer remain controlled. Track the load and range together, since lowering the bar farther does not improve the exercise if the hinge position is lost.
Technique overview
Keep the bar close during the hinge
Stand tall with the bar close to the thighs and maintain a slight bend in the knees. Push the hips backward while guiding the bar down close to the legs. Stop before the back rounds or the weight shifts away from the midfoot, then extend the hips to return to standing. Keep the knee angle relatively steady without forcefully locking the legs.
Treat this as an overview and use a range, pace, and setup you can control.