Barbell Straight Leg Deadlift
Barbell Straight Leg Deadlift Video Guide
The Barbell Straight Leg Deadlift is a stiff leg deadlift variation that targets the hamstrings, glutes, and the full posterior chain through a deep hip hinge. With a slight bend in the knees and controlled hip flexion, this straight leg movement increases stretch tension, improves hamstring flexibility, and builds strength across the lower back muscles, glutes, and muscle groups involved in conventional deadlifts. It’s ideal for lifters wanting improved force production, better hinge mechanics, and safer progression toward heavier deadlift variations.
How to Perform the Barbell Straight Leg Deadlift
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Begin in the starting position: feet hip-width apart, barbell over mid-foot.
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With a slight bend in your knees, hinge at the hips and grip the bar with an overhand grip.
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Keep your back flat, neutral head, shoulders tight, and lower the bar to mid shin or as far as your hamstrings allow.
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Feel the stretch, then push hips forward to stand tall.
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Maintain tension through the entire movement and control each rep.
GymNation Tip: Think hips back, bar close—if the bar drifts away from your legs, your hamstrings switch off and your lower back takes over.
Personal Trainer Notes:
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Focus on hip hinge mechanics — not back rounding.
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Keep a slight bend; avoid excessive knee flexion.
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Use lighter weights first to master proper form and avoid lower back pain.
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Keep bar path close to the legs for stability and better hamstring loading.
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Control both directions to improve muscles worked and reduce injury risk.
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Alternative Hamstring Exercises
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Barbell Straight Leg Deadlift FAQs
The straight leg deadlift targets the hamstrings, glutes, lower back muscles, and core. It emphasises the stretch-based portion of the hinge, hitting the posterior chain harder than a standard deadlift. These muscles involved contribute to strength, hinge stability, and overall build strength outcomes.
A straight bar conventional deadlift trains multiple muscle groups including quads, hamstrings, glutes, lats, traps, forearms, and core. Compared to straight leg deadlifts, it includes more knee flexion and requires stronger force production at the floor.
No. The Romanian Deadlift (RDL) has more knee bend and keeps the bar closer to the body, reducing shear on the spine. Straight leg deadlifts maintain less knee flexion, increasing the stretch and time under tension on the hamstrings.
RDLs typically emphasise the glutes more due to deeper hinge range, while straight leg variations maximise hamstring loading. Both variations develop posterior chain muscle groups and should be used within a complete workout routine.
Lower until the bar reaches mid shin while maintaining a neutral spine. Range varies based on flexibility — avoid rounding to reach the floor.
They shouldn’t when performed with proper form. Keep the bar close, hinge from the hips, brace your core, and avoid pulling with the lower back.
