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Single-Leg Barbell Straight-Leg Deadlift

ADVANCED

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.

STRENGTH ADVANCED BARBELL

Demonstration Video

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Target Muscles

Layer 1
GLUTES HAMSTRINGS

Instructions

  1. Grab the barbell with an overhand grip and hold it firmly in front of your hips with your arms fully extended. With your feet shoulder-width apart and straightening your working leg, lift one leg slightly off the floor and keep it behind you.
  2. Keeping your supporting leg fully extended, bend your hips and lower your torso and barbell toward the floor, leaving your arms hanging in front of your body. Pause and lift your torso back to the starting position.

Tips

  • Don't let the bar move too far in front of you. Always keep it close to your body.
  • Keep your back straight during the exercise to avoid injury.
  • Avoid bending your knee. Instead, focus on flexing your hips and shifting your weight back as you move.

Alternative Exercises

Barbell Straight-Leg Deadlift
INTERMEDIATE

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STRENGTH BARBELL

Barbell Straight-Leg Deadlift is a great exercise that affects your posterior chain. By strengthening it, you benefit your posture and lower back strength and your explosive power, jumping, leg press, and incline running capability.

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Dumbbell Straight-Leg Deadlift
INTERMEDIATE

Dumbbell Straight-Leg Deadlift

STRENGTH DUMBBELLS

Dumbbell Straight-Leg Deadlift is a lower body exercise that engages your posterior chain, a group of muscles on your backside that includes the glutes, calves, lats, and hamstrings.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024