Stiff Leg Deadlift Barbell

The stiff-leg deadlift is a hinge movement that primarily targets the hamstrings by minimising knee bend and emphasising hip flexion. It's an excellent exercise for developing posterior chain strength, particularly in the hamstrings and glutes, with additional activation in the lower back and core for stability.

How to Perform

1. Stand tall with a barbell in front of your thighs, feet hip-width apart.
2. With a slight bend in your knees, hinge at the hips and lower the bar down your legs.
3. Keep your back flat and chest up as you feel a deep stretch in your hamstrings.
4. Lower the bar to mid-shin or just before rounding occurs.
5. Drive your hips forward to return to standing, keeping the bar close to your body.

Coaching Cues

• Keep your spine neutral and core braced throughout.
• Don’t let your lower back round, maintain tension.
• Push your hips back, not down, as you lower the bar.
• Think “stretch the hamstrings” on the way down and “snap the hips” on the way up.