Stiff-Legged Barbell Deadlift

Hamstrings

Stiff-Legged Barbell Deadlift

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A hip-hinge deadlift with minimal knee bend that strongly loads the hamstrings, glutes, and lower back.

Strength

Primary musclesHamstrings

Secondary musclesGlutes Lower Back

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–35 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with a barbell in front of your shins and your feet hip width apart.
2Pick the bar up with an overhand grip just outside your legs and stand tall with your shoulders pulled back.

How to perform

1Keep your knees only slightly bent and push your hips back.
2Lower the bar along your legs with a flat back until you feel a deep hamstring stretch.
3Stop when your back would begin to round.
4Drive your hips forward to stand tall, keeping the bar close.