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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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