TETSUBarbell Single Leg Deadlift
The Barbell Single Leg Deadlift is a barbell exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Barbell Single Leg Deadlift work?
The Barbell Single Leg Deadlift primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Barbell Single Leg Deadlift?
You need a barbell to perform the Barbell Single Leg Deadlift.
How many sets and reps of the Barbell Single Leg Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Single Leg Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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