TETSUAssisted Prone Hamstring vs Barbell Straight Leg Deadlift
The Assisted Prone Hamstring and the Barbell Straight Leg Deadlift both train the hamstrings as their primary muscle. The Assisted Prone Hamstring is an assisted movement while the Barbell Straight Leg Deadlift uses a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Prone Hamstring | Barbell Straight Leg Deadlift | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and lower back |
| Equipment | assisted | barbell |
| Steps in our guide | 5 | 6 |
How each one starts
Assisted Prone Hamstring — first steps
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
Barbell Straight Leg Deadlift — first steps
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted. The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Assisted Prone Hamstring better than the Barbell Straight Leg Deadlift?
Neither is universally better — both train the hamstrings as the primary mover. The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted, while the Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Prone Hamstring and the Barbell Straight Leg Deadlift in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Prone Hamstring and the Barbell Straight Leg Deadlift work the same muscles?
Yes — the primary muscle is the same (hamstrings) and both rely on the same supporting muscles: glutes and lower back.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.