All Exercises
Straight Leg Deadlift
Emphasizes hamstring flexibility and posterior chain strength with a near-straight-leg hip hinge.
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Main Muscles
- Glutes
- Lower Back
- Hamstrings
Supporting Muscles
- Adductors
- Trapezius
- Forearm Flexors
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How to perform
- Stand with feet hip-width apart holding an AguaForce weight in front of your thighs
- Keeping your legs nearly straight, hinge at the hips and lower the weight toward the floor
- Go as low as your hamstring flexibility allows while keeping your back flat
- Reverse the motion by driving your hips forward to return to standing
Tips
- Keep a soft bend in the knees rather than locking them out
- Move slowly to maintain control and protect your lower back
Straight Leg Deadlift FAQ
What muscles does the straight leg deadlift work?
The straight leg deadlift mainly works your glutes, lower back and hamstrings, with your adductors, trapezius and forearm flexors supporting the movement.
How much water should I put in the weight for the straight leg deadlift?
Fill one AguaForce weight to about 6–10 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the straight leg deadlift should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.