Straight Leg Deadlift Reaches

Level 3

Foundations of Movement II

What will this movement help with?

  • Strengthening all down the back of your bodyImproves posture
  • Improves spinal health
  • Reduces the chances of lower back pain and injury
  • Balancing the leg movements we most commonly do day-to-day (which tend to strengthen the front of our legs and not the back)

Muscles worked

  • Hamstrings (the back of your legs)
  • Abdominals (your core/tummy muscles)
  • Glutes (your bum)
  • Rhomboids & Latissimus Dorsi (your upper back)
  • Erector Spinae (your lower back)


You might want a chair, wall or similar for this movement


10-15 Repetitions

Step 1

Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

Keeping your weight in your heels, place your arms on the front of your legs

Step 4

Gently push your hips back behind you as far as your can and slide your hands slowly down your legs as far as you can while still keeping your chest and shoulders up

Step 5

You should feel a stretch in the back of both legs

Step 6

Hold this 'bent over' position for 2-3 seconds then squeeze your gluts forward to return to your starting 'standing' position

Step 7



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