Barbell Single-Leg Deadlift
Challenge your balance & strength! This single-leg deadlift builds power & stability - one rep at a time. Proceed with caution!
The Barbell Single-Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: barbell or weight plates.
Required Equipment
Barbell Single-Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Barbell Single-Leg Deadlift Variations and Alternatives
How to do the Barbell Single-Leg Deadlift
Stand tall holding a barbell in front of your thighs with a shoulder-width grip and shift your weight onto one leg.
Keep your standing knee slightly bent, brace your core, and maintain a straight back.
Hinge forward at your hips while extending your non-working leg straight back behind you for balance.
Lower the barbell toward the floor in a controlled motion until your torso is roughly parallel to the ground.
Drive through the heel of your standing foot to squeeze your glutes and return to the upright starting position.
Barbell Single-Leg Deadlift FAQs
What muscles does the Barbell Single-Leg Deadlift work?
The Barbell Single-Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Single-Leg Deadlift?
Barbell or weight plates.
Is the Barbell Single-Leg Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Single-Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Single-Leg Deadlift variations and alternatives?
Similar exercises include the Barbell Staggered-Stance Deadlift, Barbell Deadlift, Barbell Conventional Deficit Deadlift and Barbell Dimel Deadlift.
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