TETSUBarbell Straight Leg Deadlift vs Kick Out Sit
The Barbell Straight Leg Deadlift and the Kick Out Sit both train the hamstrings as their primary muscle. The Barbell Straight Leg Deadlift uses a barbell while the Kick Out Sit is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Straight Leg Deadlift | Kick Out Sit | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | quadriceps and glutes |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
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.
Kick Out Sit — first steps
- Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- Lean back slightly and place your hands on the edge of the bench or chair for support.
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 Kick Out Sit needs no equipment and scales through leverage, tempo and reps. 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 Kick Out Sit?
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 Kick Out Sit needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Straight Leg Deadlift and the Kick Out Sit 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 Kick Out Sit work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Barbell Straight Leg Deadlift versus quadriceps and glutes for the Kick Out Sit.
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.