Last updated February 2, 2026

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Straight Leg Deadlift (SDL) (Barbell) v2

Variation of the standard SDL. Ensure your back remains perfectly flat. Lower only as far as your flexibility allows.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet hip-width apart, with the barbell positioned over the middle of your feet.
- Bend at your hips and knees to grip the barbell with both hands, using an overhand grip.
Step 2Position Your Feet
- Ensure your feet are flat on the ground and your toes are pointed slightly outward.
- Your grip on the bar should be just outside your knees.
Step 3Engage Your Core
- Before lifting, engage your core by tightening your abdominal muscles.
- Keep your chest up and your back straight, with your shoulders slightly back.
Step 4Lift the Bar
- Push through your heels to lift the barbell, extending your hips and knees simultaneously.
- Keep the barbell close to your body as you lift it, maintaining a straight back.
Step 5Stand Tall
- Once you are fully upright, pause for a moment at the top of the lift.
- Ensure your shoulders are back and your chest is proud.
Step 6Lower the Bar
- Hinge at your hips and bend your knees to lower the barbell back to the ground.
- Keep your back straight and the bar close to your body as you lower it.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form throughout each lift.
- Focus on controlled movements rather than rushing through the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully set the barbell down on the ground.
- Stand tall and take a moment to catch your breath before moving on to your next exercise.