Hamstrings exercise · barbell
Barbell Straight Leg Deadlift
The barbell straight leg deadlift is a barbell exercise that targets the hamstrings, with the glutes and lower back assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, lower back
- Equipment
- Barbell
- Body part
- Upper legs
How to do the barbell straight leg deadlift
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings and glutes to lift the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The glutes and lower back work as secondary muscles. See all hamstring exercises or every barbell exercise.
