Barbell Deficit Stiff Legged Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Stand on a sturdy bench or platform holding the bar at the thighs, feet about hip width and the knees only slightly bent.
- Keep that knee angle and push the hips back, lowering the bar close to the legs with a flat back until it passes below your feet.
- Stop when the hamstrings will not let the hips go further back, then drive the hips forward to stand tall.
FORM TIPS
- The platform lets the bar travel below the feet, so the hamstring stretch sets the depth. Start lighter than your floor stiff legged deadlift.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.