Upper Legs Exercise · Barbell
Barbell Straight Leg Deadlift
Also known as: Bb Straight Leg Deadlift
- Category
- Upper Legs
- Equipment
- Barbell
- Target
- Hamstrings
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Barbell Straight Leg Deadlift is a compound upper legs movement designed to train the Hamstrings with direct engagement of the Lower Back.
Posterior-chain dominant movement in the sagittal plane. High torque at the hip joint requiring forceful extension by glutes and hamstrings with static lumbar spine stabilization. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The straight leg deadlift trades the bent-knee version's quad involvement for a much sharper hamstring and glute stretch at the bottom of each rep. Keeping the knees nearly locked shifts the hinge almost entirely to the hips, which is why it's often used to build hamstring flexibility as much as strength. Go too heavy too soon here and lower back rounding creeps in before the hamstrings actually give out.
How to Do the Barbell Straight Leg Deadlift
- Stand with your feet shoulder-width apart, toes pointing forward.
- Grip a barbell overhand with your hands slightly wider than shoulder-width apart.
- Hinge forward at the hips to lower the bar toward the floor, keeping your back flat and knees only slightly bent.
- Continue lowering the bar until you feel your hamstrings stretch.
- Contract your hamstrings and glutes to raise the bar back to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Posterior-chain dominant movement in the sagittal plane. High torque at the hip joint requiring forceful extension by glutes and hamstrings with static lumbar spine stabilization.
Common Mechanical Mistakes & Form Errors to Avoid
- Lumbar Flexion (Rounding Lower Back): Rounding the lower back under heavy load shifts compressive forces into dangerous anterior shear on the intervertebral discs.
- Bar Drifting Forward: Allowing the weight to drift away from the shins creates a longer external moment arm, drastically increasing torque on the spinal erectors.
- Hyperextending at Lockout: Leaning back excessively at the top of the movement pinches lumbar facet joints rather than engaging the gluteal muscles.
Proper Breathing Patterns & Core Engagement
Inhale into diaphragm and brace core prior to pulling/hinging. Maintain rigid spinal alignment; exhale once hips lock out at standing height.
Add the Barbell Straight Leg Deadlift to Your Custom Workout Routine
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Injury Modification & Joint Safety
If managing acute lumbar disc irritation or facet joint pain, prioritize neutral-spine trap bar deadlifts or single-leg Romanian deadlifts to minimize axial shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Barbell Straight Leg Deadlift primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
Hamstring Stretch
Equipment Alternatives
Don't have barbell? These target the same hamstrings with different equipment.
Glute-Ham Raise
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
FAQ
- What muscles does the Barbell Straight Leg Deadlift work?
- The Barbell Straight Leg Deadlift primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the lower back. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Barbell Straight Leg Deadlift?
- The Barbell Straight Leg Deadlift is performed using a barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Barbell Straight Leg Deadlift?
- The most frequent error is lumbar flexion (rounding lower back): Rounding the lower back under heavy load shifts compressive forces into dangerous anterior shear on the intervertebral discs.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Barbell Straight Leg Deadlift?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Barbell Straight Leg Deadlift?
- If you don't have access to a barbell, the Glute-Ham Raise targets the same hamstrings using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.