How To Do The Stiff Leg Deadlifts – Leg Exercise Guide

The stiff-leg deadlift is an excellent exercise to help improve strength, posture, and flexibility in your lower body. This exercise will help you build muscle, increase the size of your legs, and promote better overall balance and stability.

You can quickly learn how to do the stiff-leg deadlift with simple tips and techniques. When performing a stiff-leg deadlift, keeping your back flat and core tight throughout the entire movement is essential.

To get into position for the lift, start by standing with feet hip-width apart, then bend down from your hips, keeping your back straight as if you are trying to touch your toes. With an overhand grip on the barbell or dumbbells, keep your arms straight as you pull off the floor.

What are Stiff Leg Deadlifts?

Stiff leg deadlifts are an effective exercise that targets your hamstrings and glutes. This exercise can help you build strength, stability, and balance while improving your posture.

It is a great way to add variety to your workout routine and can be done with or without weights. Stiff leg deadlifts involve standing with your feet slightly wider than hip-width apart, keeping a slight bend in the knees. 

Bend forward at the hips as far as you can without rounding your back, extending your arms for balance. Lower down until you feel the tension in the hamstring muscles before slowly returning to an upright position.

Hold a weight such as a dumbbell or a kettlebell in both hands to make a move more challenging while performing this movement. Keep the core tight throughout the motion and focus on proper form rather than increasing weight too quickly.

How To Do The Stiff Leg Deadlifts - Leg Exercise Guide
How To Do The Stiff Leg Deadlifts – Leg Exercise Guide

Benefits of Stiff Leg Deadlifts

Stiff leg deadlifts are a powerful exercise for building strength, stability, and mobility in the lower body. This movement can help improve posture and core stability and increase flexibility in the hamstrings, glutes, and lower back muscles.

Not only will stiff leg deadlifts make you look better, but they’ll also help you move better throughout your day-to-day activities. 

This exercise is an excellent way to target the posterior chain (the muscles in the back of your body). It’s one of the most efficient exercises for strengthening your glutes and hamstrings, which can help reduce injury risks while improving performance during other exercises like squats or lunges. Stiff Leg Deadlifts will also give you increased flexibility throughout your hips, spine, and shoulders – ultimately improving overall functional fitness.

Drawbacks of Stiff Leg Deadlifts

Stiff leg deadlifts are a famous strength training exercise targeting your hamstrings, glutes, and core. However, it is essential to be aware of the drawbacks of this exercise before incorporating them into your workout routine.

The most common drawback with stiff leg deadlifts is that they can put extra strain on your lower back if you do not perform the movement correctly. 

Due to its nature as a hinge-style movement, it requires both proper form and range of motion to reduce the risk of injury while still working out efficiently.

Additionally, those with existing back issues should always proceed with caution when performing this exercise or avoid doing it altogether.

Stiff leg deadlifts are a simple exercise in execution, but it is crucial to function the movement correctly to get the most out of your workout.

Common Mistakes to Avoid in Stiff Leg Deadlifts

The stiff leg deadlift is an essential exercise for strengthening the posterior chain muscles, and it can help to improve your posture and reduce back pain.

However, performing this exercise can lead to injury, so you must know how to do it properly. Here are some of the most common mistakes people make when doing stiff leg deadlifts and how to avoid them: 

First, be sure that your hips don’t move too far forward about your shoulders while doing the movement. It puts much strain on your lower back rather than utilizing the correct muscle groups.

To prevent this from happening, focus on keeping your hips underneath you throughout each repetition. Remember not to round or arch your lower back during the movement – keep it neutral! It will ensure that you’re using proper form and putting minimal stress on your spine.

Stiff-Leg Deadlifts Leg Exercise Guide

Check out this video below for it shows you how to properly perform Stiff Leg Deadlifts Leg Exercise Guide

 Precautions and safety

Here is are the precautions and safety guides to take when during stiff-leg deadlift performance follow these easy guides here whenever you want to perform it.

  • Use an overhand and underhand grip.
  • The grip for this performance is the both overhand and underhand grip.
  • Use an underhand grip for one and an overhand for the other if you are using dumbbells and do the same thing for the barbell.
  • Make sure that you grab the weight tight. Do not let it stray or fall off of your hands.
  • Concentrate and be in control throughout the exercise.
  •  Do not round the bar because it can cause stress on your back.
  • keep your back straight throughout the exercise.
  • Don’t hollow or bend your back throughout the performance.
  •  Keep your knees locked throughout the movement.
  • Lower the bar to the floor gently and slowly.
  • To protect your back from getting hurt, you may need to put on your weight belt
  •  Do not overweight.
  • Make sure that you are using your legs to lift the weight and not bending your knees.
  • Do not create any momentum or difficulties for yourself that can jeopardize the good performance of the exercise.


In conclusion, the stiff leg deadlift is an excellent exercise for toning and strengthening the lower body. It can be done with various weights, from a light dumbbell to a heavy barbell, making it suitable for anyone regardless of strength or fitness level. As with any exercise, proper form should always be maintained while performing the stiff leg deadlift to ensure maximum results and prevent injuries. Taking breaks between sets and focusing on breathing techniques can also help you get the most out of your workout.


Leave a Comment

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners. View more
Cookies settings
Privacy & Cookie policy
Privacy & Cookies policy
Cookie name Active

Privacy Policy for

At accessible from, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in This policy is not applicable to any information collected offline or via channels other than this website.


By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Howtotraintofit follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and are a part of hosting services' analytics. The information collected by log files includes internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read "What Are Cookies".

Google Double Click DART Cookie

Google is one of the third-party vendors on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL –

Our Advertising Partners

Some of the advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has its own Privacy Policy for its policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that has no access to or control over these cookies that are used by third-party advertisers.

Third-Party Privacy Policies's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business deletes any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.

Where we send your data

Visitor comments may be checked through an automated spam detection service.

 contact information

Save settings
Cookies settings