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Barbell Single Leg Deadlift

Learn how to properly perform the Barbell Single Leg Deadlift with this complete demonstration video.

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What is the Barbell Single Leg Deadlift?

The barbell single leg deadlift is an isolation exercise primarily targeting the legs and glutes. Suitable for both beginners and advanced athletes, it helps to improve balance and strength while developing core stability and coordination.

How to properly perform the Barbell Single Leg Deadlift

  1. Stand with your feet hip-width apart and a barbell in front of you on the ground.
  2. Lift one leg off the ground and keep it slightly bent at the knee.
  3. Bend forward at the hips, keeping your back straight, and grip the barbell with both hands using an overhand grip.
  4. Engage your core and glutes as you hinge at the hips and lower the barbell towards the ground, while simultaneously extending your lifted leg behind you.
  5. Lower the barbell until it's just below knee level or until you feel a stretch in your hamstring.
  6. Pause for a moment, then return to the starting position by squeezing your glutes and driving through the heel of your standing leg.
  7. Repeat the movement for the recommended number of repetitions on each leg, focusing on maintaining proper form and control throughout.

Targeted muscles and equipment

Discipline
  • Strength training
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
  • Other / Not applicable
Required equipment

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