Barbell Single Leg Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, centering the barbell over your mid-foot.
2. Grip the bar with an overhand grip, slightly wider than shoulder-width.
3. Deadlift the bar to a full standing position to begin the movement from the top.
4. Shift your weight onto your starting leg, lifting the opposite foot slightly off the floor.

How to do it

1. Inhale and hinge at the hips, lowering the barbell toward the floor while simultaneously extending the non-working leg straight back behind you.
2. Lower the bar until your torso is nearly parallel to the floor, keeping the bar tracking close to your standing shin.
3. Exhale and drive through the heel of the standing leg to return to an upright position, squeezing the glutes at the top.
4. Complete all repetitions on one side before switching to the other leg to maintain tension.

Form checklist

• Keep the spine neutral and avoid rounding the shoulders or upper back.
• Ensure hips remain square to the floor; do not let the hip of the floating leg rotate upward.
• Maintain a slight, fixed bend in the standing knee throughout the movement.
• Keep the barbell as close to the standing leg as possible to minimize lower back strain.

Pro tips

• Think about reaching your back heel toward the wall behind you to maintain a rigid, straight line from head to heel.
• Engage your lats by 'pulling the bar into your shin' to prevent the weight from drifting forward.
• Fix your gaze on a stationary point 3-5 feet in front of you on the floor to improve balance.

Make it harder

• Increase the eccentric phase to 3-4 seconds to maximize time under tension and stability demands.
• Perform the exercise standing on a small weight plate to create a deficit, increasing the range of motion for the hamstrings.

Frequently asked

What muscles does the barbell single leg deadlift work?

The barbell single leg deadlift primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell single leg deadlift?

The barbell single leg deadlift uses barbell.

Is the barbell single leg deadlift good for beginners?

The barbell single leg deadlift is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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