Single-Leg Barbell Deadlift

Exercise Information

  • Alternative Names: Single-leg deadlift with a barbell, one-leg deadlift with a barbell
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Hamstrings, glutes, back, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps each
  • Variations: None
  • Alternative: None

The single-leg barbell deadlift is similar to the basic version except that you stand on one leg and lift the other a few inches off the ground. It helps develop balance while improving strength, stabilization, and mobility through your back, hips, and legs.

Single-Leg Barbell Deadlift Exercise Information

  • Alternative Names: Single-leg deadlift with a barbell, one-leg deadlift with a barbell
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Hamstrings, glutes, back, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps each
  • Variations: None
  • Alternative: None

How to do Single-Leg Deadlift with a Barbell

Single-Leg Barbell Deadlift

About 150-250 lbs barbells are suitable for this exercise. This is a tricky exercise, so it is recommended to practice the move without the weights first. When you are lowering the weight, support your upper body using the leg that you push back, and do not to round your lower back.

Tips

  • Make sure to keep your chest up and back flat all through the exercise.
  • For better development of glutes, squeeze them at the top of the movement.

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