TETSUBarbell Straight Leg Deadlift vs Glute-Ham Raise
The Barbell Straight Leg Deadlift and the Glute-Ham Raise both train the hamstrings as their primary muscle. The Barbell Straight Leg Deadlift uses a barbell while the Glute-Ham Raise uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Straight Leg Deadlift | Glute-Ham Raise | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and lower back |
| Equipment | barbell | machine |
| Steps in our guide | 6 | 7 |
How each one starts
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.
Glute-Ham Raise, first steps
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps. The Glute-Ham Raise fixes the movement path so you can push close to failure with less skill demand. 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 Barbell Straight Leg Deadlift better than the Glute-Ham Raise?
Neither is universally better: both train the hamstrings as the primary mover. The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps, while the Glute-Ham Raise fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Straight Leg Deadlift and the Glute-Ham Raise 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 Barbell Straight Leg Deadlift and the Glute-Ham Raise 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.