Barbell Straight Leg Deadlift
A barbell hip hinge that trains the hamstrings and glutes by lowering the bar down the legs with minimal knee bend.
Secondary muscles
How to do it
- Stand tall with your feet hip-width apart and hold the barbell in front of your thighs with straight arms.
- Soften your knees slightly and brace your midsection.
- Push your hips back and lower the bar down your legs while keeping your back flat and your legs nearly straight.
- Lower until the bar reaches mid-shin or until you feel a strong hamstring stretch without losing your back position.
- Drive your hips forward and stand tall, keeping the bar close to your legs the whole way up.
- Finish with your hips locked out and shoulders stacked over your hips.
Form cues
- Hips back, not down
- Keep the bar close
- Soft knees, flat back
- Stand tall and squeeze glutes
Common mistakes
- Bending the knees into a squat as the bar lowers
- Letting the bar drift forward away from the legs
- Rounding the lower back near the bottom
- Jerking the bar off the bottom instead of lifting smoothly
Breathing
Inhale and brace before hinging down, then exhale as you drive your hips forward to stand up.
