How to do it
- Set up over a bar with nearly straight legs and a flat back.
- Hinge down to grip the bar, then stand up by extending the hips.
- Lower back to the floor with control, keeping the knees almost locked.
Cues that matter
- Even straighter than an RDL — expect a serious stretch.
- Keep the bar against the legs throughout.
Common mistakes
- Rounding the spine to reach the bar.
- Locking the knees out completely and stressing the joint.
Muscles worked
Primary
- Hamstrings
- All three heads
Also works
- Glutes
- Lower back
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Stiff-Leg Deadlift in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the barbell is taken, or a gym that does not have one.