Deficit Stiff-Leg Deadlift: how to do it right
In short: A stiff-leg deadlift done in a deficit (on a step or plate) to maximize the hamstring stretch under load.
How to do it, step by step
- 1Stand on a step or plates, feet hip-width apart, a slight knee bend held fixed.
- 2Lower the bar by pushing your hips back, back neutral, the bar runs along your shins.
- 3Go for the full range allowed by the deficit, until a clear hamstring stretch without rounding your lower back.
- 4Brake the descent over 2 to 3 seconds, with no bounce or jerk at the bottom.
- 5Come back up by contracting your hamstrings and glutes to bring your hips forward.
The mistake to avoid
Don't round your back to go lower, keep it straight.
Other common mistakes
- Rounding your lower back to gain range: keep your back neutral and let the hamstring stretch limit your descent.
- Bouncing at the bottom to restart: that bounce steals tension, hold a slight controlled pause with no jerk.
- Gradually bending your knees during the descent: fix the knee angle so the effort stays on the hamstrings.
- Going too heavy and shortening the range: lower the weight to reach the full stretch with a straight back.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings (semitendinosus, semimembranosus, biceps femoris) as drivers of hip extension through their eccentric braking role. Gluteus maximus assists on the way up. The spinal erectors stabilize the back isometrically throughout the movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand on a step or plates, feet hip-width apart, knees slightly bent and that angle held fixed. Lower the bar by pushing your hips far back, back neutral, the bar running along your shins, until a clear hamstring stretch. Come back up by bringing your hips forward with your hamstrings and glutes.
How far down should I go?
Go down to the clear hamstring stretch that the deficit allows, no more. Tension is highest at the bottom, torso leaning and hips flexed, that's where the muscle works the most. Your marker is your back: as soon as it starts to round, you've gone too far, come back up.
I don't feel anything, is that normal?
You should feel a clear stretch at the back of your thighs at the bottom of the movement. If you feel nothing, you're probably going too fast or not going down enough: slow the descent and go for the range. Forget the weight and focus on the stretch sensation, it's what builds the muscle.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with no bounce or jerk at the bottom. Hold a slight controlled pause in the stretch, then come back up firmly. It's that slow braking that loads the hamstrings, not speed.
How should I breathe?
Breathe in and hold the air at the top before going down, keep your abdomen braced and your chest stable through the whole stretch. Breathe out on the way up once past the top position. This hold protects your lower back while the hamstrings are under heavy tension.