Straight Leg Deadlift (SDL) (Barbell)

Keep a slight bend in knees but don't squat. Hinge hips back to lower the bar. Stop when your back starts to round or hamstrings are fully stretched.

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 grasp the barbell with an overhand grip, hands shoulder-width apart.
Step 2Position Your Body
- Keep your back straight and core engaged, and lift your chest up while looking forward.
- Ensure your shoulders are slightly back and your weight is distributed evenly on your feet.
Step 3Initiate the Lift
- Begin the movement by pushing through your heels and extending your hips forward.
- Keep the barbell close to your body as you lift it, maintaining a straight back.
Step 4Stand Tall
- Continue to lift the barbell until you are standing upright, with your shoulders back and chest up.
- At the top of the movement, ensure your hips are fully extended without leaning back.
Step 5Lower the Bar
- Hinge at your hips to lower the barbell back down, keeping it close to your body.
- Bend your knees slightly as you lower the barbell, maintaining a straight back throughout.
Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each lift and lower.
Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell to the ground.
- Stand upright with your back straight before stepping away from the barbell.