Barbell Deadlift
Barbell Deadlift is one of the powerlifting exercises that primarily targets your hamstrings, glutes, back, hips, and core. It is also a great exercise that gives stability and strength to your core.
ADVANCED
Single-Leg Barbell Deadlift
Single-Leg Barbell Deadlift is an effective exercise for strengthening and toning the butt muscles and improving balance. This exercise targets the muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glutes.
Demonstration Video
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Target Muscles
Instructions
- Grasp the barbell with an overhand grip and hold it firmly in front of your hips with your arms fully extended. While keeping your feet shoulder-width apart and your knees slightly bent, lift one leg slightly off the floor and hold it behind you.
- Bend your hips and lower your torso and bar towards the floor, leaving your arms hanging in front of your body. Pause, and then lift your torso and barbell back to the starting position without letting your lifted leg touch the floor.
Tips
- Don't let the bar move too far in front of you. Always keep it close to your body.
- Keep your back straight throughout the exercise to avoid injury.
- Try not to move by bending your knees. Instead, focus on flexing your hips and shifting your weight back as you move.
Alternative Exercises
Single-Leg Barbell Straight-Leg Deadlift
Single-Leg Barbell Straight-Leg Deadlift works all the major muscles, including hamstrings, gluteus maximus, gluteus medius, ankles, and the core.
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