Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus and stabilizer support from the Latissimus Dorsi, Levator Scapulae, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
The Barbell Straight Leg Deadlift is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A barbell compound pull exercise targeting the Erector Spinae and Biceps Femoris (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head), and Erector Spinae are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Latissimus Dorsi, Levator Scapulae, Rhomboids, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar.
- Bend knees and bend over with lower back straight.
- Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider.
- Lift weight to standing position.
Execution
- With knees straight, lower bar toward top of feet by bending hips and waist.
- Lift bar by extending waist and hip until standing upright.
- Pull shoulders back slightly if rounded.
- Repeat.
Comments
- Begin with very light weight and add additional weight gradually to allow lower back adequateadaptation.
- Throughout lift keep arms and knees straight.
- Keep bar over top of feet, close to legs.
- Do not pause or bounce at bottom of lift.
- Do not lower weight beyond mild stretch throughout hamstrings and low back.
- Full range of motion will vary from person to person.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae) and can be substituted based on your equipment or variation preferences.
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