Perform a hip hinge to lower and lift a barbell with minimal knee bend, loading the hamstrings and glutes. Move the bar close to your legs while keeping a neutral spine.
How to do the Straight Leg Deadlift#
- Stand with feet about hip-width and grip the barbell with hands just outside your legs, bar near your shoelaces.
- Set a slight bend in your knees and brace your core while keeping your chest up and spine neutral.
- Push your hips back and hinge forward, sliding the bar down along your thighs toward mid-shin until you feel a hamstring stretch.
- Pause briefly at the bottom, then drive your hips forward and extend to stand, squeezing the glutes at the top.
- Lower the bar under control on each rep and keep it close to your legs; maintain a neutral spine throughout.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Rounding the lower back during the hinge.
- Locking the knees and turning it into a stiff-leg squat.
- Letting the bar drift away from the legs.
- Hyperextending the lower back at the top of the movement.
