Straight Leg Deadlift
Complete guide to Straight Leg Deadlift. Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Straight Leg Deadlift
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your legs straight or with a very slight bend in the knees.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall and exhale.
Hinge at the hips and lower the bar toward the floor, keeping your legs straight and your back flat.
Return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |