Barbell Straight Leg Deadlift
- Target muscle
- Erector Spinae, Hamstrings
- Synergist muscles
- Adductor Magnus, Gluteus Maximus
- Equipment
- Barbell
- Body part
- Thighs
- Type
- Strength
The barbell straight leg deadlift is a hip-hinge strength exercise that loads the hamstrings and erector spinae through a long stretch, with the gluteus maximus and adductor magnus assisting as you stand back up. Performed with near-straight legs and a flat back, it builds posterior-chain strength and hamstring flexibility, and complements conventional deadlift training.
How to do the Barbell Straight Leg Deadlift
- 1Set a loaded barbell on the floor and stand with your feet about hip-width apart, the bar over your mid-foot.
- 2Grip the bar just outside your legs with an overhand grip, keeping your arms straight.
- 3Brace your core, set a flat back, and pull your shoulders down and back to lock in your spine.
- 4Keep your knees only slightly bent and fixed in that position for the whole rep.
- 5Push your hips back and hinge forward, lowering the bar close to your legs until you feel a strong stretch in your hamstrings.
- 6Stop when your back starts to round or the bar reaches mid-shin, keeping the bar tracking your legs throughout.
- 7Drive your hips forward and squeeze your glutes to stand tall, pulling the bar back up the same path.
- 8Finish each rep with your hips fully extended without leaning back, then set the bar down with control to finish the set.
Form tips
- Lead the descent with your hips moving backward, not by bending at the waist, to keep tension on the hamstrings.
- Keep the bar dragging close to your shins and thighs so the load stays over your mid-foot and off your lower back.
- Treat depth as hamstring-flexibility-limited: only lower as far as you can while keeping a flat, braced spine.
- Start light and use straps or a mixed grip only once the weight outgrows your grip, never at the cost of back position.
- If you train near your limit, lift inside a rack with the safety pins set just below your lowest bar height.
Common mistakes
- Rounding the lower back as the bar descends, which shifts load off the hamstrings onto the spinal discs and risks injury.
- Bending the knees too much, which turns the movement into a conventional deadlift and takes the stretch off the hamstrings.
- Letting the bar drift away from the legs, which lengthens the lever arm on your lower back and erector spinae.
- Hyperextending and leaning back at the top, which compresses the lumbar spine instead of simply locking the hips out.
- Chasing depth past your flexibility, which forces the back to round and removes tension from the target muscles.
Frequently asked questions
What muscles does the barbell straight leg deadlift work?
It primarily targets the hamstrings and erector spinae, with the gluteus maximus and adductor magnus assisting as you extend your hips to stand back up.
How is it different from a Romanian deadlift?
Both are hip hinges, but the straight leg deadlift keeps the knees nearly locked for a longer hamstring stretch, while the Romanian deadlift allows a bit more knee bend and usually stops higher up the shin.
How low should I lower the bar?
Only as far as your hamstring flexibility allows while keeping a flat, braced back — typically to mid-shin. Stop the moment your lower back begins to round.
Is the barbell straight leg deadlift good for beginners?
Yes, once you can hold a flat-back hip hinge. Start light to groove the pattern and build hamstring mobility, then add weight gradually.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 controlled reps works well. Keep the weight moderate and prioritize a strong stretch and a flat spine over heavy loading.
