Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift


This exercise involves lifting a barbell from the ground using a straight leg stance, engaging the hamstrings, glutes, and lower back muscles. The movement requires a hinge at the hips while keeping the back straight and core engaged. The exercise is commonly used to improve overall strength and muscle development in the lower body.

Muscle Group

Equipment Required

Barbell Straight Leg Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Place the barbell on the floor in front of you and stand with your shins touching the bar.
  3. Grab the bar with an overhand grip, hands shoulder-width apart.
  4. Lower your hips and bend your knees slightly, keeping your back straight and your chest up.
  5. Take a deep breath and lift the bar off the floor by straightening your legs and standing up.
  6. As you stand up, keep the bar close to your body and squeeze your glutes at the top of the movement.
  7. Lower the bar back down to the floor by bending your hips and knees, keeping your back straight.
  8. Repeat for the desired number of reps.

Barbell Straight Leg Deadlift Form & Visual

Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift Benefits

  • Strengthens the hamstrings, glutes, and lower back muscles
  • Improves posture and balance
  • Increases overall lower body strength
  • Can help prevent lower back pain and injury
  • Engages the core muscles for added stability and strength
  • Can be modified for different fitness levels and goals

Barbell Straight Leg Deadlift Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Adductors
  • Soleus
  • Gastrocnemius

Barbell Straight Leg Deadlift Variations & Alternatives