Intermediate
Single-Leg Deadlift With Barbell
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Deadlift With Barbell engages more muscles and builds strength in the hamstrings, glutes, and quads while also building balance and stability in the ankle, core, and shoulder.
Exercise Instructions
-
Step 1
Stand with your feet shoulder-width apart. Grab a barbell, arms fully extended to the floor, palms shoulder-width apart, palms facing your hips. Lifting one leg a few inches off the floor to bring it back, slightly bend the knee of the supporting leg. -
Step 2
Push your hips back, bending at the waist to lower your torso towards the floor, while your back leg follows behind you to help you maintain balance. Push your chest as low as possible without rounding your lower back. Let the weights touch the floor, pause, then squeeze your buttocks to return to the starting position.
Muscle Groups
Single-Leg Deadlift With Barbell targets Abs, Back, Glutes, Hamstrings as seen below.
Exercise Tips
- Bend only at the hips.
- Keep your chest high and your back straight throughout the exercise.
- Squeeze your glutes at the top of the exercise for the most benefit.
Barbell Deadlift
Advanced
Dumbbell Deadlift
Intermediate
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