Barbell Single Leg Deadlift

A unilateral hinge movement for the posterior chain. It builds balance, ankle stability, and fixes hamstring imbalances.

Exercise Details

Level: Intermediate
Body Area: lower
Type: hinge
Mechanics: Compound
Movement: Unilateral

Required Equipment

Barbell

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Stand on one leg holding a barbell. Maintain a slight bend in the supporting knee and brace your core.

Instructions

1. Hinge forward while extending the non-supporting leg behind you.
2. Keep your back flat and hips square to the floor.
3. Lower the bar toward the ground.
4. Drive through the heel to stand.
5. Control the tempo.

Common Mistakes

1. Rounding the back.
2. Rotating the hips open.
3. Losing balance.

Alternative Exercises

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Static Lunge Kick

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Sumo Deadlift

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