TETSUBarbell Straight Leg Deadlift vs Self Assisted Inverse Leg Curl
The Barbell Straight Leg Deadlift and the Self Assisted Inverse Leg Curl both train the hamstrings as their primary muscle. The Barbell Straight Leg Deadlift uses a barbell while the Self Assisted Inverse Leg Curl is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Straight Leg Deadlift | Self Assisted Inverse Leg Curl | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 6 |
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.
Self Assisted Inverse Leg Curl — first steps
- Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
- Place your hands on the side handles of the machine 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 Self Assisted Inverse Leg Curl 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 Self Assisted Inverse Leg Curl?
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 Self Assisted Inverse Leg Curl 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 Self Assisted Inverse Leg Curl 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 Self Assisted Inverse Leg Curl 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 glutes and calves for the Self Assisted Inverse Leg Curl.
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.