Which muscles does the stiff leg deadlift work?

The stiff leg deadlift mainly works your hamstrings. It also involves your glutes and lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the stiff leg deadlift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Stiff Leg Deadlift: how to do it and muscles worked

The stiff leg deadlift mainly works your hamstrings, with help from your glutes and lower back. You need a barbell.

Muscles worked

Main

Hamstrings

Helping

How to do the stiff leg deadlift

1
Stand holding a barbell at your thighs with feet hip width apart and knees nearly straight, just slightly unlocked. Keep your chest up and shoulders back.
2
Hinge at the hips and lower the bar along your legs until you feel a strong hamstring stretch. Squeeze your glutes to bring your torso back up.
3
Lower over about three seconds, breathing in, and breathe out as you rise. Keep your back neutral and the bar close to your legs.

Form tip: Go only as low as your back stays flat; if you feel your lower back pulling, reduce the range and weight.

Common questions

Which muscles does the stiff leg deadlift work?: The stiff leg deadlift mainly works your hamstrings. It also involves your glutes and lower back.
What equipment do I need for the stiff leg deadlift?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the stiff leg deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.