直腿硬拉是一项髋关节折叠动作，在双膝几乎伸直、杠铃从地面拉起的状态下，通过大幅度拉伸锻炼腘绳肌和臀部。
它介于另外两种硬拉之间。与常规硬拉（从地面拉到锁定、屈膝发力的力量动作）不同，直腿硬拉保持双腿僵直，重点在于拉伸；与罗马尼亚硬举（膝盖保持固定的轻微弯曲、全程不触地、持续保持张力）不同，直腿硬拉的腿更直、行程更大，通常每次都把杠铃放回地面。由于双腿保持僵直，应使用较轻的重量，把可控的拉伸放在首位。
关于本练习的动作、安全、器械与替代动作的常见问题。
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.