# Single Leg Deadlift (Barbell)

A unilateral barbell hinge targeting the hamstrings and glutes. Useful for lifters building single-leg posterior-chain strength, balance, and hip control.

- Advanced · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-single-leg-deadlift/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-deadlift-barbell/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 8/10
- Lower back: 4/10

## How to do the Single Leg Deadlift (Barbell)

1. Stand tall, holding the barbell at your thighs with both hands, and shift your weight.
2. Keep a slight bend in your standing knee as you lift the other foot.
3. Push your hips back and lower the bar, keeping your back straight.
4. Drive the standing foot into the floor to return to the starting position.
5. Repeat all reps on one leg before switching to the other side.

### Full technique — 8 steps

1. Stand tall holding the barbell at thigh level with both hands and shift your weight onto one foot.
2. Keep a slight bend in the standing knee and lift the other foot slightly behind you.
3. Tighten your stomach and square your hips before initiating the hinge.
4. Push your hips back as your torso tips forward and the nonworking leg extends straight behind you.
5. Lower the bar close to the standing leg until you reach your deepest controlled hinge without losing spinal position.
6. Drive the standing foot into the floor and extend the hip to bring your torso back upright.
7. Finish tall with hips level and the bar returned to thigh height before starting the next rep.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Opening the pelvis on descent
- Turning it into a squat
- Bar drifting away from leg
- Losing balance between reps
- Rounding through the low back

## Form cues

- Keep bar close
- Square the hips
- Reach long behind you
- Slight bend in standing knee
- Own the bottom position

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Single Leg Deadlift](https://seto.fit/exercises/kettlebell-single-leg-deadlift/), [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/)
- **Dumbbells**: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/), [Dumbbell Stiff Leg Deadlift](https://seto.fit/exercises/dumbbell-stiff-leg-deadlift/)
- **Resistance bands**: [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/), [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/), [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/) — Intermediate
- Easier: [Good Morning](https://seto.fit/exercises/good-morning/) — Advanced
- **This exercise: Single Leg Deadlift (Barbell) — Advanced**

## Quick answers

### What muscles does the Single Leg Deadlift (Barbell) work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Lower back 4/10.

### When should I do the Single Leg Deadlift (Barbell) in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Single Leg Deadlift (Barbell)?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Single Leg Deadlift (Barbell)?

Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Dumbbells: Dumbbell Romanian Deadlift, Dumbbell Stiff Leg Deadlift. Resistance bands: Resistance Band Good Morning, Resistance Band Pull Through. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.

### What is an easier version of the Single Leg Deadlift (Barbell)?

Good Morning (Advanced), Romanian Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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