- EquipmentDumbbell
- PatternHinge
- Reps8 to 15 reps
- Joint loadLower back
How to do the Stiff-Leg Deadlift
Set up. Stand tall holding a dumbbell in each hand in front of your thighs, feet hip width apart and knees nearly straight.
- Push your hips back and lower the dumbbells along your legs.
- Keep your back flat and knees nearly straight.
- Lower to a strong hamstring stretch.
- Drive the hips forward to stand up.
Form cues
- Keep the weights close to your legs.
- Keep the back flat.
- Stop where the stretch is, not where the floor is.
Common mistakes
- Rounding the back to reach lower.
- Locking the knees hard.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Glutes and Lower back.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Stiff-Leg Deadlift, from the same catalog the StatBlockFit app logs.
- Bulgarian Split Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Stiff-Leg Deadlift first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Bulgarian Split Squat 3 × 6 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Kettlebell Romanian Deadlift
Kettlebell
Gym or cable swap
Cable Romanian Deadlift
Cable
Less load on the lower back
Nordic Curl
The Stiff-Leg Deadlift loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Romanian Deadlift.
Other variations of the Romanian Deadlift: Good Morning, Broomstick Hip Hinge, Kettlebell Romanian Deadlift, Single-Leg Romanian Deadlift and Cable Romanian Deadlift.
Do before it: Broomstick Hip Hinge (same movement, lighter), Cat-Cow (bracing) and Glute Bridge (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Stiff-Leg Deadlift is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Stiff-Leg Deadlift?
Set up: Stand tall holding a dumbbell in each hand in front of your thighs, feet hip width apart and knees nearly straight. Steps: 1. Push your hips back and lower the dumbbells along your legs. 2. Keep your back flat and knees nearly straight. 3. Lower to a strong hamstring stretch. 4. Drive the hips forward to stand up. Form cues: Keep the weights close to your legs. Keep the back flat. Stop where the stretch is, not where the floor is. Common mistakes: Rounding the back to reach lower. Locking the knees hard.
What muscles does the Stiff-Leg Deadlift work?
It trains the hamstrings as its main target and works the glutes and lower back on the way.
What can I do instead of the Stiff-Leg Deadlift?
At home: Kettlebell Romanian Deadlift. In a gym: Cable Romanian Deadlift. With less load on the lower back: Nordic Curl. Each trains the same main muscle.
What should I pair the Stiff-Leg Deadlift with?
Good partners in the same workout are Bulgarian Split Squat, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Stiff-Leg Deadlift be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.