A Perfect Guide On Stiff Leg Deadlift To Obtain Better Muscle Mass

stiff leg deadlift

The Stiff Leg Deadlift is considered a beneficial exercise that helps in promoting better strength of your hamstrings and glutes. Also known as the dumbbell straight-legged deadlift, this workout primarily works your hamstrings, glutes, and erectors while secondarily working your core, abdominal and oblique muscles. This isolation exercise has numerous health benefits, making it one of the ideal workouts to add to your training routine. It promotes an intensified activation of muscle fibers in your hamstrings and glutes. It also ensures improvement in your daily and athletic performance by building your power output and explosiveness.
Below is the perfect guide on how to perform the Stiff Leg Deadlift, enabling you to achieve this exercise easily and steadily.

How To Perform The Stiff Leg Deadlift Efficiently:

Mentioned below is all the information ranging from the directions to the variations of the Stiff Leg Deadlift you will require to ace its performance. All you need to do this exercise efficiently is a pair of dumbbells.


  1. Initially, stand with your feet shoulder-width apart, holding a pair of dumbbells in both hands, with your palms facing you. Keep your chest lifted, engage your core and bring your shoulder blades together. This is your starting position.
  2. Now, slowly bend over at your waist with your knees slightly bent and your hips back. Try to bring the weights over your feet till you can feel a stretch in your hamstrings. Remember to keep your core engaged and back upright throughout this exercise.
  3. Lastly, squeeze your hamstrings and glutes while returning to the starting position.

Common Mistakes Made While Performing The Stiff Leg Deadlift:

  1. Many people tend to move the dumbbells far away from their bodies while doing this exercise. This leads to the addition of unessential pressure to your back and carries your body weight onto your toes. Thus, it is always advised to keep the dumbbells close to yourself.
  2. The most common mistake that lifters usually tend to make is rounding their backs while performing this workout. Thus, it is necessary to stabilize your body, keep your shoulder blades together, your core engaged, and your back straight while doing this exercise.
  3. Some lifters tend to bend over too quickly while performing the Stiff Leg Deadlift. This can increase the risk of injury or strains. Therefore, try to do this exercise slowly and steadily.


  1. This isolation exercise allows you to primarily focus on building your hamstrings. This helps you in easily lifting heavy weights and proves to be again in all aspects.
  2. The Stiff Leg Deadlift increases your muscle mass, thus resulting in the improvement of the performance of daily as well as athletic activities.
  3. It also helps in making your muscles more defined and prominent.


If you are perfectly comfortable while performing the traditional Stiff Leg Deadlift, feel free to try out its following variations:

  • Banded Stiff Leg Deadlift– This exercise is known to be an advanced version of Stiff Leg Deadlifts. It involves the use of a resistance band. You should brace your arms more, extend your arms in front of you and maintain the same form throughout while performing this exercise.
  • Kettlebell Stiff Leg Deadlift– This variation of stiff leg deadlifts involves using a kettlebell instead of dumbbells. It is not different from traditional deadlifts, but you must use a heavier kettlebell instead of using two light dumbbells. Maintain the same form as in the stiff leg deadlift throughout the performance of this variation.

Frequently Asked Questions:

  1. How many Stiff Leg Deadlifts should I do?
    You should aim for at least 3 to 4 sets of 10 to 12 reps of Stiff Leg Deadlifts using lighter weights if you are a beginner. But if you are more comfortable with this exercise, feel free to do 3 to 4 sets of 6 to 8 reps using heavier dumbbells.
  2. What do Stiff Leg Deadlifts work the muscles?
    The Stiff Leg Deadlift mainly works your hamstrings, glutes, core, erectors, obliques, and abdominal muscles.
  3. Does Stiff Leg Deadlift help in the improvement of my athletic performance?
    Yes, a Stiff Leg Deadlift helps a great deal in improving your athletic performance.