Barbell Single Leg Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Single Leg Deadlift is a unilateral strength exercise that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. Performed with a barbell, this exercise emphasizes balance, stability, and hip-hinge mechanics. By standing on one leg and extending the other behind while lowering the barbell toward the ground, it challenges the posterior chain, improves single-leg strength, and enhances coordination. This compound movement not only strengthens the glutes and hamstrings but also recruits stabilizing muscles in the lower back and core, making it an effective exercise for building functional lower-body strength and improving overall balance.
How to Perform
Stand tall with your feet roughly hip-width apart, holding a barbell in front of your thighs using an overhand grip. Keep your shoulders relaxed and your core engaged.
Shift your weight onto your right leg and lift your left foot slightly off the floor, extending it straight back while maintaining a slight bend in the left knee.
Begin to hinge at the hips, pushing your glutes backward as you lower the barbell toward the floor. Keep your spine neutral, chest lifted, and the standing leg softly bent for balance.
Continue lowering the barbell until it reaches just above the floor, ensuring your body forms a straight line from head to heel of the extended leg. Avoid rounding your back.
Slowly reverse the movement by driving through your right heel, contracting your glutes and hamstrings, and returning to the upright starting position.
Complete the desired number of repetitions on one leg, then switch to the opposite leg, repeating the same controlled movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on maintaining a neutral spine throughout the movement to protect your lower back.
Keep your core engaged to improve balance and stabilize your standing leg.
Move slowly and deliberately, especially during the lowering phase, to maximize glute and hamstring activation.
Avoid locking your standing knee; keep it slightly bent to reduce joint stress.
Control the barbell’s path close to your body to maintain proper leverage and reduce strain.
Prioritize quality of movement over heavy weight to prevent injury and maintain balance.
Use a weight that allows you to maintain stability without tipping or wobbling.
Ensure your lifted leg stays straight but not rigid, maintaining a slight knee bend for safety.
Keep your shoulders back and chest lifted to prevent rounding and forward collapse.
Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it, to support core stability.
How Not to Perform
Do not round your back or let your shoulders collapse forward, as this puts excessive strain on the lower back.
Avoid locking your standing knee; a rigid leg reduces balance and increases joint stress.
Do not lift the leg too high or forcefully, which can compromise stability and take tension off the glutes.
Avoid letting the barbell drift away from your body; this wastes energy and reduces leverage on the target muscles.
Do not rush the movement; fast lowering or lifting decreases muscle engagement and increases injury risk.
Avoid using excessive weight that you cannot control, which can lead to imbalance or form breakdown.
Do not twist your torso or hips; rotation reduces glute activation and stresses the lower back.
Avoid looking down at the floor; keep your gaze slightly forward to maintain spinal alignment.
Do not allow your core to relax; a weak core causes instability and reduces focus on the glutes and hamstrings.
Avoid uneven weight distribution on the standing foot; make sure your weight is centered to maintain balance and proper muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
