Single-leg Deadlift with Barbell
Muscle Groups: Hamstrings, Lower Back
Single-leg Deadlift with Barbell 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 Deadlift with Barbell with proper form and technique.
- 1
Stand with feet about shoulder-width apart. Grasp a barbell, your arms fully extended toward the ground, hands shoulder-width apart, and palms facing your thighs. While lifting one foot a few inches off the floor to bring it behind you, slightly bend the knee of your supporting leg.
- 2
Push your hips backward, bending at the waist to lower your torso toward the ground as your rear leg trails behind you to help with balance. Push out your chest, only going as low as you can without your lower back rounding. Let the weights touch the floor, pause, and then squeeze your glutes to return to the starting position.
Tips for Success
These tips will help you perform Single-leg Deadlift with Barbell safely and effectively while maintaining proper form.
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Only bend through the hips.
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Keep your chest up tall and your back flat throughout the exercise.
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Squeeze your glutes at the top of the exercise for the biggest benefit.
Secondary Muscles
While Single-leg Deadlift with Barbell 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 Deadlift with Barbell, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Deadlift with Barbell, 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.
