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Exercise 1756 · REF gEyURal

Barbell Single Leg Deadlift exercise animation

Barbell Single Leg Deadlift

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell single leg deadlift trains the hip hinge unilaterally, which challenges balance and exposes side-to-side strength or stability differences that a conventional deadlift can hide. It's demanding on the standing leg's hip and ankle stabilizers as much as the hamstrings and glutes. Keep the hips square to the floor rather than letting them rotate open as the free leg extends back.

How to Do the Barbell Single Leg Deadlift

  1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
  3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
  4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
  5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Barbell Single Leg Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Single Leg Deadlift work?
The Barbell Single Leg Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Barbell Single Leg Deadlift?
The Barbell Single Leg Deadlift is done with a barbell.
What's a good alternative to the Barbell Single Leg Deadlift?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.