Upper Legs Exercise · Barbell

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Barbell Straight Leg Deadlift

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.

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Also known as: Bb Straight Leg Deadlift

Category

Upper Legs

Equipment

Barbell

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Straight Leg Deadlift

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Grip a barbell overhand with your hands slightly wider than shoulder-width apart.
3. Hinge forward at the hips to lower the bar toward the floor, keeping your back flat and knees only slightly bent.
4. Continue lowering the bar until you feel your hamstrings stretch.
5. Contract your hamstrings and glutes to raise the bar back to the starting position.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Straight Leg Deadlift mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Lower Back.

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FAQ

What muscles does the Barbell Straight Leg Deadlift work?

The Barbell Straight Leg Deadlift mainly works your hamstrings. It also helps strengthen your glutes and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Straight Leg Deadlift?

You do the Barbell Straight Leg Deadlift with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Straight Leg Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Straight Leg Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.