Barbell Single-Leg Deadlift
A unilateral barbell hip hinge that targets hamstrings and glutes to build posterior chain strength, balance, and stability; used for correcting imbalances and enhancing unilateral power.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Forearms, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Forearms
3/10Flexors
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on one leg with the barbell positioned over your foot, grip it shoulder-width apart, and lift the non-working leg slightly behind you while bracing your core.
- Hinge at hips to push glutes back, keeping back neutral.
- Lower barbell toward ground while extending non-working leg back for balance.
- Maintain square hips and soft bend in standing knee.
- Lower until hamstring stretch or torso parallel to floor.
- Drive through heel to extend hips and stand tall.
- Squeeze glute at top and control descent.
- Switch legs after reps.
Coaching Tips
Form Cues
- Hips back first
- Keep back flat
- Eyes forward
- Square hips level
- Heel drive up
- Core tight always
Breathing
Inhale during the hinge descent, brace core, and exhale as you drive hips forward to stand.
Tempo
3-1-1
Range of Motion
Lower barbell to mid-shin level or until hamstring stretch, with torso near parallel to floor; full hip extension at top without hyperextending back.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start with light weight or bodyweight
- Stop if balance lost or sharp pain felt
- Use mixed grip for heavier loads
- Maintain neutral spine throughout
- Consult professional for pre-existing imbalances
Spotting
Spot from behind to assist balance if needed; not typically required but use safeties like rack pins for heavier sets.
Common Mistakes
- Rounding lower back
- Hips rotating sideways
- Knee locking out
- Bar drifting from leg
- Rushing the movement
- Uneven weight shift
When to Avoid
- Acute lower back injury
- Severe balance issues
- Recent hamstring strain
Flexibility Needed
- Adequate hip hinge mobility
- Ankle stability for single-leg stance
Build Up First
- Master basic hip hinge
- Proficient bilateral deadlift form
- Good single-leg balance
Also known as
Single-Leg Barbell Deadlift, Barbell Single Leg RDL, One-Leg Barbell Deadlift
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