How to do the Single Leg Deadlift (Barbell)
- Stand tall, holding the barbell at your thighs with both hands, and shift your weight.
- Keep a slight bend in your standing knee as you lift the other foot.
- Push your hips back and lower the bar, keeping your back straight.
- Drive the standing foot into the floor to return to the starting position.
- Repeat all reps on one leg before switching to the other side.
Full technique — 8 steps
- Stand tall holding the barbell at thigh level with both hands and shift your weight onto one foot.
- Keep a slight bend in the standing knee and lift the other foot slightly behind you.
- Tighten your stomach and square your hips before initiating the hinge.
- Push your hips back as your torso tips forward and the nonworking leg extends straight behind you.
- Lower the bar close to the standing leg until you reach your deepest controlled hinge without losing spinal position.
- Drive the standing foot into the floor and extend the hip to bring your torso back upright.
- Finish tall with hips level and the bar returned to thigh height before starting the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Single Leg Deadlift Easier
- Kettlebell Deadlift Easier
Dumbbells
- Dumbbell Romanian Deadlift Easier
- Dumbbell Stiff Leg Deadlift Easier
Resistance bands
- Resistance Band Good Morning Easier
- Resistance Band Pull Through Easier
Cable machine
- Cable Pull Through Easier
- Single Leg Cable Romanian Deadlift Easier
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
- Easier Good Morning
- This exercise Single Leg Deadlift (Barbell)
Too hard for now? Start with the Good Morning.
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).
