Description

The barbell single leg deadlift is a unilateral exercise that targets the hamstrings, glutes, and lower back.

Starting Position

Starting position: Stand with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.

Technical Execution

Technical execution: Hinge at the hips, keeping the back straight, lower the barbell towards the floor while raising the non-working leg behind you. Return to starting position by driving through the heel.

Range of Motion

Range of motion: Lower the barbell towards the floor without rounding the back, aim for a full extension of the raised leg behind you.

Variations

Variations: Can be done with dumbbells, kettlebells, or a trap bar for different challenges.

Common Mistakes

Common mistakes: Rounding the back, not maintaining a neutral spine, using momentum instead of controlled movement.

Practical Advice

Practical advice: Start with a light weight to focus on form, engage your core throughout the movement.

Additional Notes

Additional notes: Keep the non-working leg slightly bent for balance, go slow and controlled to maximize muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles