Single-leg Barbell Deadlift
Muscle Groups: Hamstrings, Lower Back
Single-leg Barbell Deadlift focuses on Hamstrings, Lower Back, with Lats, Traps, Forearm, Quads, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Barbell Deadlift with proper form and technique.
- 1
Stand on one leg with a slight bend in your standing knee. Hold a barbell in both hands with your arms straight down in front of you.
- 2
Hinge at your hips to lower your torso while keeping your back straight and extending the other leg behind you. Try to keep the barbell close to your body.
- 3
Return to the starting position by driving your hips forward, using your hamstrings and glutes to stand up tall.
Tips for Success
These tips will help you perform Single-leg Barbell Deadlift safely and effectively while maintaining proper form.
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Keep your back straight and avoid rounding your shoulders to prevent injury.
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Make sure your standing knee is slightly bent and does not extend past your toes during the movement.
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Start with lighter weights to focus on balance and form before increasing weight.
Secondary Muscles
While Single-leg Barbell Deadlift primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Quads, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Barbell Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Barbell Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
