Stiff-Legged Deadlift
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Straight-leg hip-extension deadlift that trains the hamstrings (knee stabilized), with glutes and erector spinae assisting.
Detail
The stiff-legged deadlift is the hip-extension hamstring exercise: all three hamstring muscles cross the hip and knee (2-joint muscles); here hip extension is performed with the knee joint stabilized. People avoid stiff-legged deadlifts because they perform the movement incorrectly — most use too much lower-back movement (and rotation). The stiff-legged deadlift is better than good mornings. It occupies the "stretch" position (bottom position) of the Positions-of-Flexion hamstrings chart. SAFETY NOTE: some exercises require care in using RM loading due to possible injury (e.g., hamstring curl, stiff-leg deadlift). Performed with barbells or dumbbells. Listed as an advanced low-back exercise as well.
Key facts
- Primary Muscles: Hamstrings.
- Secondary Muscles: Gluteus Maximus, Erector Spinae.
- Hip extension with knee stabilized (hamstrings as 2-joint muscles).
- Use care with RM loading; avoid excess lower-back movement/rotation.
Connections
- Hamstrings — primary mover.
- Gluteus Maximus / Erector Spinae (Sacrospinalis) — secondary.
- Two-Joint (2-Joint) Muscles — hamstrings cross hip and knee.
- Safe Lifting Mechanics — protect the lower back.
- Deadlifts (bent knee) — the bent-knee variation.
Promoted to spine
This module is now the structured exercise record ex.stiff-legged-deadlift
(spine/hinge-family.json), distinct from ex.romanian-deadlift (stricter,
near-locked knee vs. the RDL's slight knee bend).
Sources
Exercise guides
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.