Stiff-Leg Deadlifts (RDLs), Done Right

When performed properly, stiff-leg deadlifts are one of the most effective strength movements for the posterior chain. They simultaneously lengthen and strengthen the hamstrings while heavily recruiting the glutes, which is why they’re a staple in smart lower-body programming.

But I see many people doing them in such a way that can cause serious injury. For instance, by rounding the back.

So I made a video on how to do it better.

Here's how I do it:

1. This is a forward–back movement, not an up-and-down one. An RDL is built around a hinge, not a squat. Your hips travel back as your torso inclines forward, maintaining tension through the hamstrings. If you think “reach back” instead of “bend down,” the pattern usually cleans itself up. A light resistance band around the hips can help you feel this immediately.

2. Most people are using too little weight. When the load is too light, the movement starts to feel forced and artificial. A proper RDL should naturally pull you into the hinge because the resistance demands it. Appropriate load reinforces correct positioning; insufficient load often encourages compensations.

3. Keep the spine stable and let the hips do the work. The goal is not to touch the floor. It’s to maintain a neutral spine while the hips move back and the hamstrings lengthen under control. Depth is dictated by tension, not range for range’s sake.

4. Control the lengthening, then be powerful on the way up. Lower the weight slowly as the hamstrings lengthen, then drive the hips forward with intent. Think controlled on the way down, explosive on the way up. But keep your strong footing.

5. Track how the tension feels. A good RDL feels loaded through the hamstrings and glutes the entire time. If the tension disappears at the bottom or shifts into the lower back, something needs adjusting (probably stance or load).

Done right, the RDL is simple, repeatable, and incredibly effective.

*Cover image is from Canva by Ibrakovic and Getty Images