How to do the Barbell Single Leg Deadlift
Barbell Single Leg Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Barbell Single Leg Deadlift demonstration · © GymiaFit
Barbell Single Leg Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Single Leg Deadlift step by step
- 1Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- 2Shift your weight onto your left foot and lift your right foot slightly off the ground.
- 3Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- 4Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- 5Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
A free workout that uses it
Barbell Single Leg Deadlift — questions
What muscles does the Barbell Single Leg Deadlift work?
The Barbell Single Leg Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Barbell Single Leg Deadlift?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Single Leg Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Single Leg Deadlift?
Barbell Deadlift, Barbell Narrow Stance Squat, Barbell One Arm Side Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Single Leg Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.