Single-leg Deadlift with Barbell
Muscle Groups: Back, Hamstrings, Glutes, Abs
Single-leg Deadlift with Barbell focuses on Back, Hamstrings, Glutes, Abs, 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 tall with your feet hip-width apart, holding a barbell with an overhand grip just outside your thighs.
- 2
Shift your weight onto one leg, keeping a slight bend in that knee, and allow the other leg to lift slightly off the floor behind you.
- 3
Hinge at your hips, keeping your back straight and core engaged, as you extend your free leg straight back behind you for balance.
- 4
Lower the barbell towards the floor, keeping it close to your standing leg, until your torso is roughly parallel to the floor and your free leg forms a straight line with your torso.
- 5
Feel a stretch in the hamstring of your standing leg at the bottom of the movement.
- 6
Engage your glute and hamstring of the standing leg to pull your torso back up to the starting position.
- 7
As you return upright, bring your free leg back to the starting position without letting your foot touch the floor, maintaining balance.
Secondary Muscles
While Single-leg Deadlift with Barbell primarily targets Back, Hamstrings, Glutes, Abs , 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.
