How to do the Barbell Straight Leg Deadlift
LegsQuadsBarbellIntermediate
The barbell straight leg deadlift is a powerful posterior chain movement that builds serious hamstring length and strength while demanding full-body tension and control. Master this lift and you will develop the kind of functional hip hinge mechanics that carry over to every heavy pull you ever do.
Add this to my personalized plan →Muscles worked
Primary
Quadriceps
Secondary
GlutesHamstringsCalves
Step-by-step
- Stand with feet hip-width apart, grip the barbell just outside your thighs with a double overhand grip, and brace your core hard before the bar leaves the floor.
- Push your hips back and hinge forward, lowering the bar along your legs while keeping a neutral spine and a proud chest throughout the descent.
- Lower until you feel a deep stretch in your hamstrings without your lower back rounding, then drive your hips forward to return to standing.
- Lock out at the top by squeezing your glutes fully and resetting your brace before initiating the next rep.
Common mistakes
- Rounding the lower back under load — keep your chest tall and your lats engaged to protect the spine throughout the entire range of motion.
- Letting the bar drift away from the body — drag the barbell close to your legs on both the descent and ascent to keep the load mechanically efficient.
- Bending the knees too much — maintain a slight, fixed knee bend from start to finish rather than letting it turn into a conventional deadlift pattern.
Pro tip — As you hinge down, actively screw your feet into the floor and think about pushing the floor apart, which pre-loads hip external rotation and creates full-body tension that protects your lower back and amplifies force production on the way up.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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