Videos
Instructions
- Stand with feet hip-width apart, holding an Olympic bar with an overhand grip in front of your thighs.
- Keep your legs straight but not locked, with a slight bend in the knees.
- Hinge at the hips and lower the bar down the front of your legs, maintaining a straight back.
- Lower the bar until you feel a stretch in your hamstrings or the bar reaches mid-shin level.
- Drive your hips forward to return to the starting position while keeping the bar close to your legs.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize the torso.
- Keep the barbell close to your body to reduce lumbar strain.
- Avoid rounding your back or locking your knees.
Breathing Tips
- Inhale deeply before lowering the bar.
- Exhale steadily as you return to the starting position.
- Avoid holding your breath during the lift.
Medical restrictions
- Lower back injuries
- Hamstring strains
- Hip mobility limitations
The Straight Leg Deadlift is a fundamental compound exercise that primarily targets the hamstrings and glutes while also engaging the lower back and core muscles for stabilization. By maintaining straight or slightly bent knees throughout the movement, this variation of the deadlift emphasizes a deep stretch and contraction in the posterior chain. It is particularly effective for building strength and flexibility in the hamstrings and promoting better hip hinge mechanics, which are crucial for athletic performance and injury prevention. The straight leg deadlift is performed using an Olympic bar, making it a staple in strength training, bodybuilding, and functional fitness routines. This exercise is ideal for intermediate and advanced lifters looking to enhance posterior chain development, correct muscular imbalances, and support overall lower body power. Proper form and controlled movement are essential to maximize effectiveness and reduce the risk of strain, especially in the lower back.
What muscles do I target with straight leg deadlifts?
Straight leg deadlifts primarily target the hamstrings and glutes, with secondary engagement of the lower back and core for stabilization.
Is the straight leg deadlift good for building hamstring strength?
Yes, the straight leg deadlift is highly effective for building hamstring strength due to its emphasis on hip hinging and muscle stretch under load.
Should I keep my knees locked during straight leg deadlifts?
No, you should keep a slight bend in your knees to protect your joints and maintain proper form during the movement.
Can straight leg deadlifts help with lower back stability?
Yes, when performed correctly, straight leg deadlifts can improve lower back stability by strengthening the spinal erectors and core muscles.
Is the straight leg deadlift suitable for beginners?
The straight leg deadlift is best suited for intermediate lifters due to the need for proper form and hip hinge control; beginners should start with lighter loads or alternative variations.