Exercise guide · Intermediate · Compound
Barbell Straight Leg Deadlift: How to Do It & Muscles Worked
The barbell straight leg deadlift is a compound exercise targeting the hamstrings, with secondary emphasis on the glutes and lower back. It requires maintaining a straight back and proper hip hinge to safely stretch and strengthen the posterior chain.
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Barbell
- Level · type
- Intermediate · Compound
How to do the barbell straight leg deadlift
- Step 1: Stand with your feet shoulder-width apart and your toes pointing forward.
- Step 2: Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Step 3: Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Step 4: Lower the barbell until you feel a stretch in your hamstrings.
- Step 5: Engage your hamstrings and glutes to lift the barbell back up to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Barbell Straight Leg Deadlift alternatives
More exercises that train the hamstrings as their main target:
-
Barbell Good Morning
Hamstrings · Barbell · Intermediate compound -
Cable Assisted Inverse Leg Curl
Hamstrings · Cable · Intermediate compound -
Inverse Leg Curl (Bench Support)
Hamstrings · Body Weight · Intermediate compound -
Kettlebell Hang Clean
Hamstrings · Kettlebell · Intermediate compound -
Lever Kneeling Leg Curl
Hamstrings · Leverage Machine · Intermediate compound -
Lever Lying Two-One Leg Curl
Hamstrings · Leverage Machine · Intermediate compound -
Self Assisted Inverse Leg Curl (On Floor)
Hamstrings · Body Weight · Intermediate compound -
Self Assisted Inverse Leg Curl (On Floor) with Elite
Hamstrings · Body Weight · Intermediate compound
More hamstrings exercises
-
Lying Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Assisted Prone Hamstring
Hamstrings · Assisted · Beginner compound -
Dumbbell Lying Femoral
Hamstrings · Dumbbell · Beginner compound -
Exercise Ball Seated Hamstring Stretch
Hamstrings · Stability Ball · Beginner stretch -
Glute-Ham Raise
Hamstrings · Body Weight · Advanced compound -
Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.