Barbell Single Leg Deadlift

Description

The barbell single-leg deadlift is a unilateral hip-hinge exercise where you balance on one leg and hinge to lower a loaded barbell toward the floor. The barbell version allows much heavier loading than the dumbbell or kettlebell version, building serious posterior-chain strength on each side independently. It is a demanding exercise that requires strong balance and core control — best for intermediate-to-advanced lifters.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Barbell

Barbell Single Leg Deadlift Instructions

Set a loaded barbell on the floor in front of you. Stand tall just behind the bar with feet hip-width apart.
Lift one foot slightly off the floor (your “back” leg). Soft-bend your standing knee and lock that angle in.
Brace your core hard and pull your shoulders back.
Hinge forward at the standing hip while letting your back leg lift behind you to counterbalance. Reach down with both hands to grip the bar.
Set your back flat. Keep your hips square — do not let the lifted-leg hip rotate up.
Drive your standing foot through the floor and pull the bar up by extending your standing hip. Stand fully tall while keeping the back leg lifted.
Lower the bar back down by hinging at the hip and lifting the back leg behind you. Touch the bar to the floor under control.
Complete all reps on the standing leg, then switch sides. Use lighter weight than your conventional deadlift — this lift is much harder than it looks.