How To Do The Stiff-Leg Deadlift: Form, Benefits, Differences

- Advertisement -

How To Do The Stiff-Leg Deadlift



Stiff-Legs Deadlift  is a type of classic deadlift aimed at working out the buttocks and muscles of the back of the thigh. This type of deadlift is also called “deadlift.” A key feature of the exercise is its implementation in the mode of medium and low intensity. Simply put, a stand-up on straight legs is not performed in a heavy power manner how classic deadlift, since it is very traumatic.

Main working muscles:

  • Buttocks
  • Hip biceps
  • Back muscles


Execution technique Stiff Leg Deadlift


  1. Stand next to the barbell, grab it with a comfortable grip and hold the barbell at mid-calf level;
  2. Straighten your legs and begin to raise the bar, straightening your back and at the same time including the muscles of the back of the thigh;
  3. Complete the planned number of sets and reps.

Practical Tips, Benefits:

  • Perform Stiff-Leg deadlift from skirtings or from a bench, and not from the floor;
    The lower you go down, the more your back will bend, so start moving and lower the weight at mid-calf level;
  • In no case do this exercise in heavy power weight – this can lead to serious injury;
  • If you experience any pain or discomfort immediately stop the exercise;
  • As a safer and no less effective alternative to the stand-up on straight legs, the Romanian deadlift is suitable.

deadlift classic -guide

Many athletes often call deadlifts “stiff-leg deadlift,” but they are slightly different exercises in terms of technique. In both movements the same muscle groups are loaded, however, the stress accent changes – some muscles are loaded more and others less.

In this article, we will analyze the key differences between stiff-legs deadlift and classic deadlift. This information will be useful for both beginners and experienced athletes.


Table of differences between deadlift and stiff-legs deadlift

Deadlift Stiff-Legs Dedlift
Amplitude of motion Doing from the floor Performed from mid-calves level
Foot position Bending / unbending legs Doing on Stiff Legs
Stress accent Back muscles Muscles of the legs, buttocks
Recommended load Heavy power Medium / Low Intensity


Thus, the “Stiff-Legs Deadlift” differs significantly from the classic deadlift both in terms of execution technique and in focus on the development of specific muscles. One can be put into a complex for training legs, and the other can be performed on days of traning back muscles.

In more detail about deadlift and deadlift techniques:
-Advertisement -
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments