What is the difference between stiff leg deadlift and Romanian deadlift?

The stiff leg deadlift uses less knee bend and a longer range of motion, lowering the bar closer to the floor. The Romanian deadlift involves slightly more knee flexion and typically stops at mid-shin where hamstring tension peaks.

How low should I go on stiff leg deadlifts?

Lower the bar only as far as you can while maintaining a neutral spine and feeling tension in your hamstrings. For most lifters, this is around mid-shin to just below the knees, depending on individual flexibility.

Should I use straps for stiff leg deadlifts?

Straps can be useful when grip strength limits your ability to target the hamstrings with adequate weight. Use them strategically for higher-rep sets while also training grip strength separately if needed.

Stiff Leg Deadlift (Barbell)

The stiff leg deadlift is a hip-hinge movement performed with a barbell and minimal knee bend to emphasize the hamstrings, glutes, and lower back. It suits lifters looking to build posterior chain strength and improve hamstring flexibility under load.

Muscle group: Legs
Primary muscles: hamstrings, glutes, lower back
Equipment: Barbell

How to do the Stiff Leg Deadlift (Barbell)

Stand with feet hip-width apart, holding a barbell at arm's length against your thighs with an overhand or mixed grip.
Keep your knees slightly bent but fixed in position throughout the movement.
Hinge at the hips by pushing them back, lowering the barbell down your legs while maintaining a neutral spine.
Lower until you feel a strong stretch in your hamstrings, typically when the bar reaches mid-shin or just below the knees.
Reverse the movement by driving your hips forward and squeezing your glutes to return to the starting position.

Form tips

Keep the barbell close to your body throughout the entire range of motion to maintain balance and reduce lower back strain.
Maintain a neutral spine by engaging your core and avoiding rounding or overextending your back.
Focus on the hip hinge by pushing your hips back rather than squatting down, keeping knee angle constant.

Common mistakes

Rounding the lower back under load increases injury risk and reduces hamstring engagement.
Bending the knees excessively turns the movement into a conventional deadlift and reduces hamstring stretch.
Lowering the bar too far beyond your flexibility range forces spinal flexion and compromises form.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with heavier weight; for hypertrophy, use 3 to 4 sets of 8 to 12 reps with moderate weight.

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Frequently asked questions

What is the difference between stiff leg deadlift and Romanian deadlift?: The stiff leg deadlift uses less knee bend and a longer range of motion, lowering the bar closer to the floor. The Romanian deadlift involves slightly more knee flexion and typically stops at mid-shin where hamstring tension peaks.
How low should I go on stiff leg deadlifts?: Lower the bar only as far as you can while maintaining a neutral spine and feeling tension in your hamstrings. For most lifters, this is around mid-shin to just below the knees, depending on individual flexibility.
Should I use straps for stiff leg deadlifts?: Straps can be useful when grip strength limits your ability to target the hamstrings with adequate weight. Use them strategically for higher-rep sets while also training grip strength separately if needed.

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