Barbell Single Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Soleus, Hamstrings, Adductor Magnus, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Leg Barbell Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Barbell Single Leg Deadlift
- Stand on one leg while holding a barbell with both hands in front of you.
- Hinge at the hips while extending the free leg straight back.
- Lower the barbell toward the ground while keeping your back straight.
- Return to the starting position by driving through the heel of the standing leg.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Bending the back instead of hinging at the hips.
- Falling forward due to improper balance.
- Using excessive weight that compromises form.
Modifications
- Use a lighter weight or perform the exercise without weights initially.
- Hold onto a stable surface for added balance support.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain balance.
- Lower the barbell gently for better control.
Barbell Single Leg Deadlift Alternatives
Tags
deadlift
glutes
balance
strength
hamstrings
functional training
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