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Single Leg Barbell Deadlift

The Single Leg Barbell Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 19% and hamstrings (semitendinosus/-membranosus) 16%.

Level: AdvancedEquipment: BarbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Hold a light barbell at the front of your thighs and stand on one leg with a soft knee.
  2. Brace the core and keep the hips level.
  3. Hinge forward on the standing leg while the free leg extends straight behind you.
  4. Lower the bar along the standing leg until the torso and back leg are close to horizontal.
  5. Drive the standing hip forward to stand tall, then switch legs after the set.

Tips

  • Keep the bar level by keeping the shoulders square to the floor.
  • Move slowly, the long bar makes any tilt easy to see.

Common mistakes

  • Letting the bar tip to one side as the hips rotate.
  • Bending the standing knee into a squat.
  • Rounding the back to reach lower.

Muscles worked by the Single Leg Barbell Deadlift

  • Gluteus maximus Primary21%
  • Hamstrings (biceps femoris) Primary19%
  • Hamstrings (semitendinosus/-membranosus) Primary16%
  • Spinal erectors (lower back) Secondary12%
  • Adductors Secondary7%
  • Gluteus medius Secondary7%
  • Forearm flexors Minor4%
  • Upper traps Minor3%
  • Lats (upper) Stabilizer3%
  • Obliques Stabilizer3%
  • Quads (vastus lateralis) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.

Single Leg Barbell Deadlift alternatives

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Frequently asked questions

What muscles does the Single Leg Barbell Deadlift work?

Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back), adductors and gluteus medius assist.

Is the Single Leg Barbell Deadlift good for beginners?

The Single Leg Barbell Deadlift is rated advanced. If you are new, learn the B-Stance Romanian Deadlift first and build up from there.

What is a good alternative to the Single Leg Barbell Deadlift?

For example the B-Stance Romanian Deadlift, Kettlebell Single Leg Deadlift and Single Leg Romanian Deadlift. They train mostly the same muscles, some with different equipment.

Sources

  • Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
  • Vigotsky et al. 2015, PeerJ 3:e708 (good morning)

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