Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift

The Barbell Straight Leg Deadlift is a challenging compound exercise that targets multiple muscle groups simultaneously. It primarily engages the muscles in your hamstrings, glutes, lower back, and core. This exercise involves lifting a barbell from the floor while keeping your legs straight, which places greater emphasis on the posterior chain muscles. When performed correctly, the Barbell Straight Leg Deadlift can improve your lower body strength, enhance overall muscle tone, and promote better posture. It also helps to develop the stabilizing muscles in your lower back, which can reduce the risk of injuries. Additionally, incorporating this exercise into your workout routine can boost your hip mobility, improve your hip hinge pattern, and enhance your overall athletic performance. To reap the full benefits of this exercise, it is essential to maintain proper form throughout. This includes keeping your back straight, shoulders pulled back, and core engaged. Furthermore, ensure that you are lifting a challenging but manageable weight, as using too heavy of a load can compromise your form and increase the risk of injury. Always remember to warm up properly before performing any exercise and consult with a fitness professional to determine if the Barbell Straight Leg Deadlift is suitable for your current fitness level and any existing medical conditions. By incorporating this exercise into your routine, you can take significant strides towards achieving your fitness goals.


  • Stand tall with your feet hip-width apart and the barbell placed in front of you on the ground.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Reach down and grip the barbell with an overhand grip, hands shoulder-width apart.
  • Engage your core, brace your back, and begin to lift the barbell by extending your hips and pushing through your heels.
  • As you lift, keep the barbell close to your body and your back straight. Avoid rounding your back or letting your shoulders hunch forward.
  • Continue lifting until you are fully upright, maintaining a strong posture with your shoulders back and chest lifted.
  • Pause at the top for a second, then slowly lower the barbell back down by bending at the hips and allowing a slight bend in the knees.
  • Repeat the exercise for the desired number of repetitions, maintaining proper form throughout.

Tips & Tricks

  • Focus on maintaining a flat back and hinging at the hips to properly engage the hamstrings and glutes.
  • Increase the challenge by adding weight incrementally and gradually over time.
  • Ensure proper form and technique before increasing the weight or intensity.
  • Incorporate a variety of other compound exercises such as squats and lunges to strengthen the lower body.
  • Include exercises like Romanian deadlifts and hamstring curls to effectively target the posterior chain.
  • Pay attention to your breathing, exhaling as you lift the barbell and inhaling as you lower it.
  • Use a weight that allows you to perform the exercise with proper form and without compromising your back or posture.
  • Engage your core muscles throughout the movement for stability and to protect your lower back.
  • Incorporate a proper warm-up routine to activate the muscles and prepare the body for the exercise.
  • Ensure adequate recovery and rest days to allow the muscles to repair and grow stronger.


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