Which muscles does the Barbell Single-Leg Deadlift work?

The Barbell Single-Leg Deadlift primarily targets the glutes and upper legs, while also engaging the lower back, abs, and lower legs for stability. This makes it an effective compound movement for building strength and improving balance.

What equipment do I need for the Barbell Single-Leg Deadlift and are there alternatives?

You’ll need a barbell to perform this exercise as shown, but you can use dumbbells or kettlebells as alternatives, especially if you’re training at home or prefer lighter weights. The movement pattern remains the same regardless of the equipment you choose.

Is the Barbell Single-Leg Deadlift suitable for beginners?

Beginners can perform the Barbell Single-Leg Deadlift, but it’s best to start without weight or with lighter dumbbells to learn proper balance and form. Once the technique is mastered, gradually increase load for progressive strength gains.

What are common mistakes to avoid when doing the Barbell Single-Leg Deadlift?

A common error is rounding the back instead of keeping it flat, which can lead to injury. Avoid locking the supporting knee or letting the hips rotate keep the core tight and move in a controlled, straight-line motion.

How many sets and reps should I do of the Barbell Single-Leg Deadlift?

For strength training, aim for 3–4 sets of 8–12 reps per leg, using a weight that challenges you while maintaining good form. For endurance or balance work, lighter weights and higher repetitions can be used.

What safety tips should I follow for the Barbell Single-Leg Deadlift?

Always warm up before lifting, and ensure you have enough space for the rear leg extension. Use controlled movements, keep the barbell close to your body, and stop immediately if you feel sharp pain or discomfort in the lower back.

Are there variations of the Barbell Single-Leg Deadlift for different fitness levels?

Yes, you can modify the exercise by using dumbbells, changing the tempo, or performing it with a deficit to increase difficulty. Beginners can keep the rear foot lightly touching the ground for balance until they build more stability.

Barbell Single-Leg Deadlift

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Weight & Reps

How To Do

Stand upright holding a barbell in front of your thighs, then shift your weight onto one leg and hinge at your hips, lowering the barbell while extending your other leg straight back. Keep your back flat and core engaged as you lower your torso until it's parallel to the ground, then return to standing. Maintain a slight bend in your supporting knee throughout the movement.

Step-by-Step Instructions

Begin by standing upright while holding a barbell with both hands in front of your thighs, using an overhand grip. Keep your feet hip-width apart and your knees slightly bent.
Shift your weight onto one leg, keeping the supporting leg slightly bent, and lift the opposite leg off the ground behind you. Maintain a straight line from your head to your lifted foot.
Hinge at your hips, lowering the barbell towards the ground while keeping your back straight and your core engaged. Allow the lifted leg to extend straight back as a counterbalance.
Lower the barbell until your torso is parallel to the ground or as far as your flexibility allows, ensuring your back remains neutral.
Slowly return to the starting position by driving through the heel of the supporting leg and bringing the lifted leg back to the ground.
Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.

Explore more glutes exercises or barbell exercises in our exercise library.

Alternative Exercises

Barbell Stiff-Legged Deadlift

Glutes

Upper Legs

Barbell

Barbell Romanian Deadlift

Glutes

Upper Legs

Barbell

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

Which muscles does the Barbell Single-Leg Deadlift work?: The Barbell Single-Leg Deadlift primarily targets the glutes and upper legs, while also engaging the lower back, abs, and lower legs for stability. This makes it an effective compound movement for building strength and improving balance.
What equipment do I need for the Barbell Single-Leg Deadlift and are there alternatives?: You’ll need a barbell to perform this exercise as shown, but you can use dumbbells or kettlebells as alternatives, especially if you’re training at home or prefer lighter weights. The movement pattern remains the same regardless of the equipment you choose.
Is the Barbell Single-Leg Deadlift suitable for beginners?: Beginners can perform the Barbell Single-Leg Deadlift, but it’s best to start without weight or with lighter dumbbells to learn proper balance and form. Once the technique is mastered, gradually increase load for progressive strength gains.
What are common mistakes to avoid when doing the Barbell Single-Leg Deadlift?: A common error is rounding the back instead of keeping it flat, which can lead to injury. Avoid locking the supporting knee or letting the hips rotate keep the core tight and move in a controlled, straight-line motion.
How many sets and reps should I do of the Barbell Single-Leg Deadlift?: For strength training, aim for 3–4 sets of 8–12 reps per leg, using a weight that challenges you while maintaining good form. For endurance or balance work, lighter weights and higher repetitions can be used.
What safety tips should I follow for the Barbell Single-Leg Deadlift?: Always warm up before lifting, and ensure you have enough space for the rear leg extension. Use controlled movements, keep the barbell close to your body, and stop immediately if you feel sharp pain or discomfort in the lower back.
Are there variations of the Barbell Single-Leg Deadlift for different fitness levels?: Yes, you can modify the exercise by using dumbbells, changing the tempo, or performing it with a deficit to increase difficulty. Beginners can keep the rear foot lightly touching the ground for balance until they build more stability.