Single-leg Barbell Deadlift
Muscle Groups: Hamstrings, Glutes
Single-leg Barbell Deadlift focuses on Hamstrings, Glutes, with Lower Back, Traps, Forearm 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, holding a barbell with an overhand, shoulder-width grip. Keep your back straight and the barbell in front of your thighs.
- 2
Hinge at your hips, lowering the barbell towards the floor while extending your free leg straight behind you for balance. Maintain a slight bend in your standing knee and keep your back flat.
- 3
Drive through your standing heel and extend your hips to return to the upright starting position. Bring your free leg back to a balanced position without touching the floor.
- 4
Complete all repetitions on one side before switching to the other leg.
Secondary Muscles
While Single-leg Barbell Deadlift primarily targets Hamstrings, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Traps, Forearm . 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.
