Hip Hinge · Advanced

Stiff-Legged Deadlift

Compound hip hinge exercise using barbell, dumbbell.

Stiff-Legged Deadlift demonstration (no audio).

Movement pattern: Hip Hinge
Difficulty: Advanced
Equipment: Barbell, Dumbbell
Mechanics: Compound
Sides: Bilateral
Main plane: Sagittal

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How to do the Stiff-Legged Deadlift

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Standing start, legs much straighter than an RDL (near-locked but not aggressively hyperextended knees).

Hinge at the hips, keeping legs nearly straight throughout.
Lower the bar close to your legs until your hamstring flexibility limit stops you.
Reverse by driving the hips forward, keeping the near-straight leg position.

Common mistakes

Locking the knees out hard, which can shift stress onto the joint rather than the hamstrings -- a very slight, soft bend is intended, not a rigid lockout.
Using much heavier loads than an RDL without accounting for the reduced leg involvement -- this variation is more isolated to the hamstrings/lower back.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Hip extensionprimary action
Biceps femoris long head (prime mover, high emphasis); Semitendinosus (prime mover, high emphasis); Semimembranosus (prime mover, high emphasis); Gluteus maximus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)
Spine extensionsecondary action
Erector spinae (stabilizer, high emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.