Barbell Stiff Deadlift
The barbell stiff deadlift, also known as the Romanian deadlift, is a hip hinge exercise that targets the hamstrings and glutes. Keeping the legs relatively straight throughout the movement maximizes the stretch and load on the hamstrings.
How to do it
- Stand with feet hip-width apart, holding a barbell at hip level with an overhand grip.
- Keeping your legs nearly straight with a slight bend in the knees, hinge at the hips and lower the barbell toward the ground.
- Maintain a flat back and feel a deep stretch in your hamstrings at the bottom.
- Drive your hips forward to return to the standing position, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your knees throughout the movement.
- Hinge at your hips and push your glutes backward.
- Keep the barbell close to your shins and thighs.
- Maintain a flat back without rounding your spine.
- Drive your hips forward to return to standing.
Breathing: Inhale as you hinge your hips and lower the barbell down, and exhale as you drive your hips forward to stand back up.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on the spine instead of working the hamstrings.
- Bending the knees too much, which turns the hip hinge into a squat and reduces hamstring activation.
- Looking up or craning the neck, which strains the cervical spine and disrupts posture.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, traps.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60–90 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my legs be completely straight?
No, keep a slight, natural bend in your knees to protect the joint and allow a better stretch.
Why do I feel this in my lower back instead of my hamstrings?
This usually happens if your back rounds or if you lower the bar too far down without enough hip mobility. Keep your back flat and only lower until your hamstrings feel a deep stretch.
How heavy should the barbell be?
Start with just an empty barbell or very light weight to master the hip hinge pattern before adding heavy plates.