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All exercises

Barbell single leg deadlift

Advanced

Barbell single leg deadlift is a compound barbell exercise for the glutes, also working the hamstrings and lower back.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. 2Shift your weight onto your left foot and lift your right foot slightly off the ground.
  3. 3Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
  4. 4Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
  5. 5Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Dumbbell single leg deadliftDumbbell
  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Barbell one arm side deadliftBarbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
  • Barbell rack pullBarbell

Easier variations

  • Barbell deadliftBarbell
  • Barbell rack pullBarbell
  • Barbell romanian deadliftBarbell
  • Barbell sumo deadliftBarbell
Logged today · 3 min restBarbell single leg deadlift

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