Exercise library / Back
Stiff-leg deadlift
Back · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Hamstrings, Lower back.
Secondary: Glutes, Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Stivbeint markløft
- Svenska Raka marklyft
- Dansk Stivbenet dødløft
- Deutsch Kreuzheben mit gestreckten Beinen (Langhantel)
- Español Peso muerto piernas rígidas
- Italiano Stacco a gambe tese
- Português Stiff (barra)
- Русский Становая тяга на прямых ногах
- Français Soulevé de terre jambes tendues (barre)
Related back exercises
- Single-arm dumbbell row
- Chest-supported dumbbell row
- DB pullover
- Shrugs (dumbbells)
- Romanian deadlift (dumbbells)
- Seal row
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.