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.
Also Works
GlutesLower Back
How to Perform
1
Stand with your feet shoulder-width apart and your toes pointing forward.
2
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
4
Lower the barbell until you feel a stretch in your hamstrings.
5
Engage your hamstrings and glutes to lift the barbell back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep the bar close to your legs throughout the movement, sliding it down and up your shins and thighs.
•Maintain a flat back and push your hips far back; the stretch should be felt deep in the hamstrings.
•Only descend as far as your hamstring flexibility allows while keeping a neutral spine.
Common Mistakes
•Rounding the lower back to reach the floor, which puts the lumbar discs at risk under load.
•Locking the knees completely straight, which can hyperextend the joint; keep a very slight soft bend.
•Letting the bar drift forward away from the legs, increasing the moment arm on the lower back.