Barbell Stiff Legged Deadlift

Default prescription & biomechanics

Primary muscles

Hamstrings, Glutes

Secondary muscles

Erector Spinae, Traps, Forearms

Equipment

Barbell

Movement pattern

Hinge (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Stand tall with feet hip-width apart, holding the load against your thighs with an overhand grip.
2. With a slight softening in your knees, push your hips back towards the wall behind you while keeping your spine neutral.
3. Lower the weight along your shins until you feel a profound stretch across your hamstrings.
4. Drive your hips forward to return to standing, contracting your glutes firmly at the top without hyperextending your lumbar spine.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.