Barbell 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
- Dumbbell
HOW TO PERFORM
- Set up over the bar on the FLOOR with the knees only slightly bent, and keep that knee angle for the whole set.
- Take a flat back and pull the bar up the legs to standing.
- Push the hips back and lower the bar to the floor with the legs staying nearly straight.
- Reset the back angle and repeat.
FORM TIPS
- It starts and finishes on the floor, where a Romanian deadlift starts at the top and stops at mid-shin. The straighter legs mean much lighter loads, so do not carry your RDL weight across.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Stiff Legged Deadlift
- Dumbbell Stiff Legged Deadlift
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.