Barbell single leg deadlift

Category

Legs

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet hip-width apart, holding a barbell with both hands using an overhand grip (palms facing down). Keep your back straight and your core engaged.
2. Shift your weight to your right leg and lift your left leg behind you, keeping it straight. Allow the barbell to hang down, keeping your arms straight naturally.
3. Lower the barbell until your torso is almost parallel to the floor and your left leg is extended behind you in a straight line. Keep your right knee slightly bent.
4. Lift your torso back to the starting position. Repeat for the desired repetitions, then switch to the other leg.

Form tips

• Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
• Focus on balance by keeping your supporting leg steady and your movements controlled.
• Breathe steadily, exhaling as you lower the barbell and inhaling as you return to the starting position.