Barbell Straight Leg Deadlift
Description
The barbell straight-leg deadlift (stiff-leg deadlift) is a hip hinge exercise performed with the legs kept as straight as possible. The minimal knee bend places maximum demand on the hamstrings throughout the lift. It is one of the most effective hamstring builders.
Muscle Group
Equipment Required
Barbell Straight Leg Deadlift Instructions
- Stand with feet hip-width apart. Hold a barbell with an overhand grip in front of your thighs.
- Stand tall. Keep your legs as straight as possible (just a soft knee bend to avoid locking).
- Brace your core. Pull your shoulders back.
- Hinge at the hips, pushing your butt back. Lower the bar along your legs.
- Continue until you feel a deep hamstring stretch (usually mid-shin or below).
- Drive your hips forward to stand. Squeeze your glutes at the top.
- Maintain a flat back throughout — never round.
- Use moderate weight. Aim for 8 to 12 reps.
Barbell Straight Leg Deadlift Form & Visual
Barbell Straight Leg Deadlift Benefits
- Maximum hamstring loading through full range
- Builds posterior chain strength
- Develops hamstring flexibility
- Teaches hip hinge mechanics
- Easy to load progressively
- Excellent for hamstring hypertrophy
Barbell Straight Leg Deadlift Muscles Worked
- Hamstrings (heavy)
- Gluteus maximus
- Erector spinae
- Forearms and grip
- Core (stabilizer)
Barbell Straight Leg Deadlift Variations & Alternatives
- Barbell Romanian Deadlift
- Deficit Romanian Deadlift
- Dumbbell Romanian Deadlift
- Band Straight-Leg Deadlift
- Single-Leg Stiff-Leg Deadlift
