barbell-single-leg-deadlift
Stand tall, holding a barbell with an overhand grip in front of your thighs, feet hip-width apart. Shift your weight onto one leg, slightly bending the knee, and lift the other foot slightly off the floor behind you.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Secondary muscles
- Quadriceps
- Rectus Abdominis
- Obliques
- Transverse Abdominis
- Forearms
- Deltoids
Target muscles
- glutes
- legs
- back
- abs
- arms
- shoulder
How to perform
- 1
Stand tall, holding a barbell with an overhand grip in front of your thighs, feet hip-width apart.
- 2
Shift your weight onto one leg, slightly bending the knee, and lift the other foot slightly off the floor behind you.
- 3
Keeping a neutral spine and engaged core, hinge at your hips, extending the non-standing leg straight back for balance.
- 4
Lower the barbell towards the floor, keeping it close to your standing leg, until your torso is nearly parallel to the floor or you feel a stretch in your hamstring.
- 5
Squeeze the glute of your standing leg to reverse the movement, returning to the starting position with control.
- 6
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
