Legs · EZ Bar
EZ Barbell Stiff Legged Deadlift
How to do the ez barbell stiff legged deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Hold an EZ bar in front of your thighs with an overhand grip on the angled sections, feet hip-width apart and a slight bend in your knees. Hinge at the hips to lower the bar down your legs with a flat back until you feel a strong hamstring stretch. Drive your hips forward and squeeze your glutes to return to standing.
- 1A strong stretch through the hamstrings as you hinge and lower the bar
- 2A neutral spine and shoulders held back along the descent
- 3Hips driving forward and glutes squeezing to stand back up
Common mistakes
- Locking your knees fully or rounding your lower back
- Lowering so far that your back position breaks down
- Jerking the bar up instead of using a smooth, controlled pull
Muscles worked
The ez barbell stiff legged deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the ez barbell stiff legged deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.