Bottle-Weight Straight-Leg Deadlift
Strengthen your posterior chain using just a bottle! A great deadlift variation for beginners or those with limited equipment.
The Bottle-Weight Straight-Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bottle-Weight Straight-Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bottle-Weight Straight-Leg Deadlift Variations and Alternatives
How to do the Bottle-Weight Straight-Leg Deadlift
Stand with your feet hip-width apart, holding a weighted bottle with both hands in front of your thighs.
Keep your legs straight or with a slight bend, and engage your core.
With a flat back, hinge at the hips to lower the bottle towards the ground. Keep the weight close to your legs throughout the movement.
Lower as far as your flexibility allows without rounding your back. You should feel a stretch in your hamstrings.
Engage your glutes and hamstrings to reverse the motion, bringing your torso back to the upright position. Be sure to extend your hips completely at the top.
Repeat for the desired number of repetitions while maintaining good form.
Make sure to keep your neck neutral by looking a few feet in front of you on the floor, and never round your back. Adjust the weight of the bottle to match your strength levels. If you are new to this movement, start with a lighter weight to establish proper form before increasing the load.
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Bottle-Weight Straight-Leg Deadlift FAQs
What muscles does the Bottle-Weight Straight-Leg Deadlift work?
The Bottle-Weight Straight-Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bottle-Weight Straight-Leg Deadlift?
None. The Bottle-Weight Straight-Leg Deadlift is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Straight-Leg Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bottle-Weight Straight-Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Straight-Leg Deadlift variations and alternatives?
Similar exercises include the Bottle-Weight Deadlift, Bottle-Weight Forward Lunge, Bottle-Weight Front Squat and Bottle-Weight Glute Bridge.
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