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 tall, holding a barbell with an overhand grip, hands shoulder-width apart, and the barbell resting in front of your thighs.
- 2
Shift your weight onto one leg, keeping a slight bend in the knee of your standing leg.
- 3
Hinge at your hips, allowing the barbell to lower towards the floor while simultaneously extending your free leg straight back behind you for balance.
- 4
Keep your back straight and core engaged as you continue to lower the barbell until your torso is roughly parallel to the floor and your extended leg forms a straight line with your torso.
- 5
Drive through the heel of your standing foot, squeezing your glute and hamstrings, to pull your torso back upright and bring your extended leg back to the starting position.
- 6
Complete all repetitions on one leg before switching to the other.
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.
