The stiff-leg deadlift is a hip-hinge exercise that trains the hamstrings and glutes through a long stretch, with the bar starting from the floor and the knees held almost straight.
It sits between the other two deadlifts. Unlike the conventional deadlift — a floor-to-lockout strength lift driven by the legs — it keeps the knees stiff and is built around the hamstring stretch. And unlike the Romanian deadlift, which keeps a fixed slight knee bend and stays under tension without touching down, the stiff-leg deadlift uses straighter legs and a larger range of motion, usually returning the bar to the floor each rep. Because the legs stay stiff, load it lighter and prioritise a controlled stretch over heavy weight.
Common questions about form, safety, equipment, and alternatives for this exercise.
The conventional deadlift is a floor-to-lockout strength lift with bent knees that works the whole posterior chain. The Romanian deadlift starts from the top with knees fixed at a slight bend and doesn't reset on the floor — it's hamstring and glute focused. The stiff-leg deadlift keeps the legs nearly straight and travels from the floor each rep for the biggest hamstring stretch.
Usually the range is too long for your current hamstring flexibility, so the lower back rounds to reach further. Shorten the range, keep a neutral spine, and stop the descent the moment your back starts to round. A lighter load and slightly higher hips also shift the work back onto the hamstrings. Sharp or pinching lower-back pain is a signal to stop and get it checked.