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Barbell Single Leg Deadlift

Barbell Single Leg Deadlift

The Barbell Single Leg Deadlift is a compound exercise that primarily targets the muscles of the lower body, including the glutes, hamstrings, and quadriceps. This exercise involves balancing on one leg while bending forward at the hips and lowering the torso towards the ground. The use of a barbell adds an extra challenge by requiring you to maintain stability and control throughout the movement. The Barbell Single Leg Deadlift is a fantastic exercise for developing strength, stability, and balance. By working one leg at a time, it helps identify and correct any muscle imbalances or weaknesses between the left and right sides of the body. It also engages the core muscles to stabilize the spine during the movement, further enhancing overall body stability. Additionally, the Barbell Single Leg Deadlift can help improve hip mobility and flexibility. The exercise requires a good range of motion in the hips, promoting better movement patterns and reducing the risk of injury. It also activates the posterior chain muscles, which are vital for posture and overall athletic performance. Remember to start with a light or moderate weight to master the technique before gradually increasing the load. Focus on maintaining proper form throughout the movement, keeping your core engaged, and avoiding rounding of the back. Incorporating the Barbell Single Leg Deadlift into your training routine can be an excellent way to enhance lower body strength, stability, and overall athletic performance.


  • Start by standing up straight with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  • Engage your core and lift one foot slightly off the ground, balancing on the other leg.
  • Begin to hinge at the hips, pushing your glutes back and lowering the barbell towards the ground.
  • Keep your back straight and your chest up as you lower the barbell, allowing your raised leg to extend behind you for counterbalance.
  • Lower the barbell until you feel a stretch in your hamstrings, but avoid rounding or arching your back.
  • Pause for a moment at the bottom position, then slowly reverse the movement by driving through the heel of your standing leg.
  • As you rise back up, keep your core engaged and focus on squeezing your glutes.
  • Return to the starting position, maintaining control and stability throughout the exercise.
  • Repeat the movement for the desired number of repetitions, then switch to the other leg.

Tips & Tricks

  • Maintain a neutral spine throughout the movement.
  • Engage your core to stabilize your body.
  • Keep your chest lifted and shoulder blades retracted.
  • Focus on hinging at your hips rather than bending your back.
  • Drive through your front heel to come back to the starting position.
  • Start with a lighter weight to practice form before progressing to heavier weights.
  • Try using a staggered stance if you find it difficult to balance during the exercise.
  • Make sure to warm up your glutes and hamstrings before performing the exercise.
  • Incorporate this exercise into your leg or full-body workout routine for balanced strength and stability.
  • Listen to your body and adjust your range of motion according to your flexibility and comfort level.

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