Stiff Leg Deadlift
The dumbbell stiff-leg deadlift is a hip hinge performed with the knees held nearly straight, stretching and loading the hamstrings through their longest useful range. Maddy programs it as the primary hamstring builder for clients training with dumbbells at home or in the gym. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 3-6 reps | 2-3 min |
| Muscle | 3 × 9-12 reps | 60-90 s |
| Endurance | 2-3 × 18-27 reps | 30-45 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Intermediate
Intermediate; hamstring flexibility sets your range, so depth is earned over weeks, not forced on day one.
Proper form — 5 cues
- Set a soft 10-15 degree knee bend and freeze it there for the whole set.
- Push the hips straight back as the dumbbells slide down the front of the thighs.
- Keep the chest proud and the back flat — a long line from head to tailbone.
- Descend until the hamstrings pull tight, usually around mid-shin — not until the weights touch the floor.
- Drive the hips forward to stand, squeezing the glutes at the top without leaning back.
Breathing: Inhale and brace at the top, keep the air in on the way down, exhale through the hip drive back up.
The 3 mistakes Maddy corrects most
Common questions
Stiff-leg deadlift vs Romanian deadlift — are they the same?
Close cousins, not twins. The Romanian deadlift allows a moderate knee bend and stops around mid-shin; the stiff-leg version holds the knees nearly straight, which stretches the hamstrings harder and usually forces a lighter load. If your hamstrings are flexible and your back position is solid, the stiff-leg version gives more stretch per kilo. Most of Maddy's clients run RDLs first and earn the stiff-leg variation.
Why don't I feel stiff-leg deadlifts in my hamstrings?
Usually one of three leaks: the knees are bending as you descend, the hips are dropping down instead of travelling back, or the range is so deep your back has taken over. Fix them in order — freeze the knees, push the hips at the wall behind you, and stop at the point of hamstring tension. Lighter weight with a three-second lowering phase makes the target muscle impossible to miss.
Should my back be sore after stiff-leg deadlifts?
Mild fatigue in the muscles alongside the spine can be normal, because they work isometrically to hold your back flat. Sharp, central, or lingering lower-back pain is not — it points to lost spinal position or excessive range. Reduce the depth, re-film your set from the side, and rebuild with lighter dumbbells. Hamstrings and glutes should carry the story the next day, not the spine.
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Harder: Deadlift
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