How To Do Straight Leg Deadlift

Straight Leg Deadlift Exercise

Straight leg deadlift is an excellent compliment to the traditional deadlift or squat exercise and will help work your posterior chain to a larger degree, ensuring equal strength balance in the lower body muscles.

The straight leg deadlift exercise will help to improve power, muscular size, and core strength as your abs contract hard to keep you stabilised as you execute the movement.

Perform this towards the start of your workout program when you are feeling fresh and strong.

Straight Leg Deadlift How To

  • Stand with a barbell placed in front of the body, knees straight and feet slightly hip width apart. Your body should be upright.
  • Bend at the waist as you lean forward to grab the barbell, keeping the back flat as you do.
  • Using an overhand grip, grab a hold of the barbell with the hands about shoulder width apart. The knees should still be straight, but not locked.
  • Pull the weight upwards, moving back into the standing position as you straighten the back.
  • Pause in this position and then lower the weight back down until it’s almost touching the ground to complete the rep.
  • Continue until all reps are completed.

Form and Technique

Be sure to keep the core tight while doing this exercise to help increase the total power you can generate as you lift the weight up.

Also watch that you never round or arch the back as you perform this movement. It should stay in a neutral, flat position the entire time.

Finally, keep the head looking directly in front of the hands at all times, moving in alignment with the spinal column as you rise up through the exercise.

Variations:   Hamstring Curls, Single Leg Deadlift

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Straight Leg Deadlift