Barbell Straight Leg Deadlift

Muscles worked

Setup

1. Stand with your feet hip-width apart and the barbell positioned over the mid-foot.
2. Grip the bar with an overhand grip just outside your thighs.
3. Deadlift the bar to a full standing position to begin the movement from the top.
4. Set your shoulder blades back and down, and maintain a slight, fixed bend in the knees.

How to do it

1. Inhale and brace your core, then hinge at the hips by pushing them as far back as possible while keeping your legs nearly straight.
2. Lower the bar slowly in a vertical line close to your shins until you feel a maximum stretch in your hamstrings.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with the hamstrings.
4. Maintain a controlled 3-0-1-0 tempo, emphasizing the eccentric lowering phase.

Form checklist

• Keep the spine neutral and avoid rounding the lower back at the bottom of the movement.
• Keep the barbell close to your legs throughout the entire range of motion to minimize lower back strain.
• Ensure the knees remain at a constant slight angle; do not lock them out or allow them to bend further into a squat.
• Stop the descent once your hips stop moving backward to avoid compensating with spinal flexion.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch a wall behind you with your glutes.
• Keep your weight distributed through your heels and mid-foot to maximize posterior chain engagement.

Make it harder

• Perform the exercise from a deficit by standing on a weight plate or small platform to increase the range of motion.
• Add a 2-second pause at the bottom of the movement to challenge isometric strength in the stretched position.

Frequently asked

What muscles does the barbell straight leg deadlift work?

The barbell straight leg deadlift primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and quadriceps as secondary muscles.

What equipment do you need for the barbell straight leg deadlift?

The barbell straight leg deadlift uses barbell and weight plate.

Is the barbell straight leg deadlift good for beginners?

The barbell straight leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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