Barbell Single Leg Deadlift
Also known as: single leg barbell deadlift
Use heavy bilateral barbell loading to build strength you can feel outside the gym: Barbell Single Leg Deadlift fits into any lower-body session.
How to do Barbell Single Leg Deadlift
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Shift your weight onto your left foot and lift your right foot slightly off the ground.
- Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Barbell Single Leg Deadlift Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Single Leg Deadlift Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Barbell Single Leg Deadlift
Swap Barbell Single Leg Deadlift For
Barbell Single Leg Deadlift — Frequently Asked Questions
How do you do the Barbell Single Leg Deadlift?
Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Shift your weight onto your left foot and lift your right foot slightly off the ground. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Single Leg Deadlift work?
The Barbell Single Leg Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Single Leg Deadlift should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Single Leg Deadlift good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Single Leg Deadlift?
Try the Smith Bent Knee Good Morning, Glute Bridge March or the Kettlebell Swing. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Single Leg Deadlift the same as the single leg barbell deadlift?
Yes. The Barbell Single Leg Deadlift is also commonly called the single leg barbell deadlift. Different gyms and training programs label it differently, but "single leg barbell deadlift" refer to this same movement.
