Form cues
- Hips back, not down
- Keep the bar close
- Soft knees, flat back
- Stand tall and squeeze glutes
Exercise
Barbell Straight Leg Deadlift
Upper legs, barbell
A barbell hip hinge that trains the hamstrings and glutes by lowering the bar down the legs with minimal knee bend.
Target: hamstrings. Also works: glutes, lower back.
Steps
- Stand tall with your feet hip-width apart and hold the barbell in front of your thighs with straight arms.
- Soften your knees slightly and brace your midsection.
- Push your hips back and lower the bar down your legs while keeping your back flat and your legs nearly straight.
- Lower until the bar reaches mid-shin or until you feel a strong hamstring stretch without losing your back position.
- Drive your hips forward and stand tall, keeping the bar close to your legs the whole way up.
- Finish with your hips locked out and shoulders stacked over your hips.
Common mistakes
- Bending the knees into a squat as the bar lowers
- Letting the bar drift forward away from the legs
- Rounding the lower back near the bottom
- Jerking the bar off the bottom instead of lifting smoothly
Breathing
Inhale and brace before hinging down, then exhale as you drive your hips forward to stand up.
In the app, search for Barbell Straight Leg Deadlift and add it to a workout.