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Upper Legs Exercise · Barbell

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 about hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Transfer your weight onto your left leg and raise your right foot just off the floor.
  3. Fold forward from your hips while keeping your back flat, letting your right leg extend backward for balance.
  4. Lower the bar toward the floor, keeping it tracking close to your body with a slight bend in your left knee.
  5. Hold briefly at the bottom, then drive your glutes and hamstrings to bring your torso back upright.
  6. Complete your reps, then switch to the other leg and repeat.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.