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How to do Barbell Single Leg Deadlift

The barbell single leg deadlift is a unilateral lower body exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It challenges balance, coordination, and strength by requiring you to hinge at the hips on one leg while holding a barbell.

Barbell Single Leg Deadlift demonstration
Primary muscles
Hamstrings and Glutes
Also works
Lower back
Equipment
Barbell
Level
Advanced
Category
Legs

How to do Barbell Single Leg Deadlift, step by step

  1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
  3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
  4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
  5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

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Muscles worked

Barbell Single Leg Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.

Track Barbell Single Leg Deadlift in SPLYT

Barbell Single Leg Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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