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Stiff Leg Dead from a Deficit

Learn how to properly perform the Stiff Leg Dead from a Deficit with this complete demonstration video.

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What is the Stiff Leg Dead from a Deficit?

The stiff leg deadlift from a deficit is a key compound exercise for developing the posterior chain, especially the hamstrings and glutes. This exercise increases the range of motion compared to a standard deadlift, which can help build muscle power and endurance. Recommended for intermediate to advanced athletes, it requires proper technique to avoid injury.

How to properly perform the Stiff Leg Dead from a Deficit

  1. Place a barbell on the floor in front of you.
  2. Stand on a platform or weight plates to create a deficit, with the balls of your feet on the edge and your heels hanging off.
  3. With a shoulder-width or slightly wider stance, bend at the hips and grab the barbell with an overhand grip.
  4. Keep your back straight and your core engaged as you lift the barbell by extending your hips and standing upright.
  5. As you stand up, maintain a slight bend in your knees and focus on using your hamstrings and glutes to drive the movement.
  6. Lower the barbell back down by hinging at the hips and bending your knees slightly.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strongman
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Hamstrings:

Laying Hamstring StretchStraight Leg Bodyweight Glute KickbacksDouble Leg Butt Kick

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