Single-leg Barbell Straight-leg Deadlift
Muscle Groups: Hamstrings, Lower Back
Single-leg Barbell Straight-leg Deadlift focuses on Hamstrings, Lower Back, with Traps, Lats, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Barbell Straight-leg Deadlift with proper form and technique.
- 1
Stand tall, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 2
Shift your weight onto one leg, keeping a slight bend in the knee, and lift the other foot slightly off the floor behind you.
- 3
Keeping your back straight and core engaged, slowly hinge at your hips, allowing the barbell to lower towards the floor.
- 4
Simultaneously extend your free leg straight back behind you for balance, forming a straight line from your head to your heel.
- 5
Continue lowering the barbell until you feel a stretch in your hamstring, or until your torso is roughly parallel to the floor, without rounding your back.
- 6
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to an upright standing position.
- 7
Bring your extended leg back to the starting position, maintaining balance on your standing leg.
Secondary Muscles
While Single-leg Barbell Straight-leg Deadlift primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Lats, 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 Straight-leg 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 Straight-leg 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.
