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

Stand with a shoulder-width stance, holding a barbell (weighing about 150-250 lbs) using an overhand grip and keeping your arms fully extended. Lift one foot a couple of inches off the ground and slightly bend the knee of the other leg. Bend at your waist and lower your torso toward the floor. Push your free leg behind to help with balance. Lower the weight until it almost touches the floor, and make sure not to round your lower back. Return to the initial position after holding the position for one to two counts.

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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