Barbell Single Leg Deadlift

The barbell single leg deadlift is a unilateral hip-hinge movement that trains the hamstrings and glutes on one leg at a time while placing heavy demands on balance and core stability. As you hinge forward with the barbell, the non-working leg extends behind you for a counterbalance, creating a straight line from head to heel. Because it exposes and corrects side-to-side strength imbalances, it's a valuable addition to any lower body program built around bilateral deadlifts and squats.

Muscles Targeted

• Primary: Hamstrings, gluteus maximus
• Secondary: Erector spinae, adductors
• Tertiary: Core stabilizers, obliques, ankle and hip stabilizers of the standing leg

Starting Position

Stand with feet hip-width apart, holding a barbell with a shoulder-width overhand grip in front of your thighs. Shift your weight onto one leg, keep a soft bend in that knee, and brace your core. Your shoulders should be pulled back and your spine neutral before you begin the hinge.

Execution Steps

1. Shift your weight fully onto the working leg and begin hinging at the hips, pushing them back
2. Lower the barbell toward the floor while simultaneously extending the free leg straight behind you
3. Keep the bar close to your shin as it travels down, maintaining a neutral spine throughout
4. Continue until your torso and extended leg form a roughly straight line parallel to the floor, or until your hamstring flexibility limits further depth
5. Drive through the heel of the standing leg to reverse the movement, squeezing the glute at the top
6. Return to a full standing position with the free leg back under your hips before starting the next rep
7. Complete all reps on one side before switching legs

Form Cues

• Hinge, don't squat: The movement should come from the hips pushing back, not from bending the standing knee
• Keep the bar close: Running the bar down your shin keeps the load over your center of mass and protects your lower back
• Square your hips: Resist the urge to let your hips rotate open as you extend the rear leg
• Fix your eyes on a point on the floor: This helps maintain a neutral neck and spine position
• Brace your core throughout to prevent the lower back from rounding under load

Common Mistakes

• Rotating the hips open: Letting the pelvis twist as the rear leg lifts reduces glute engagement and can strain the lower back. Keep both hip points facing the floor.
• Bending the standing knee too much: Turning the hinge into a squat shifts load off the hamstrings. Keep a soft, mostly fixed knee bend.
• Rounding the lower back: Losing spinal neutrality under load increases injury risk. Reduce the range of motion or the weight until control improves.
• Rushing the rep: Moving too fast sacrifices balance and form. Slow the tempo, especially on the way down.
• Using too much weight before mastering bodyweight or light-load form: Balance and hip control need to be solid first - add load only once the pattern is consistent.

Variations

• Dumbbell single leg deadlift: Removes the fixed bar path, allowing a more natural arm position and easier setup
• Rear foot improved single leg deadlift: improving the rear foot on a low box reduces balance demand and allows more focus on the hip hinge
• Kettlebell single leg deadlift: Offset loading in one hand adds an anti-rotation core challenge
• Single leg Romanian deadlift with support: Holding a wall or rack with the free hand for balance is useful for beginners still learning the pattern

Tips for Progression

• Master the movement unweighted or with very light dumbbells before loading a barbell
• Increase range of motion gradually as hamstring flexibility and balance improve
• Add small load increments (5 pounds per side) rather than large jumps, since balance limits progression more than strength
• Slow the eccentric to build control before chasing heavier weight

Training Notes

Include the barbell single leg deadlift 1-2 times per week as a posterior-chain accessory movement, typically for 3 sets of 6-10 reps per leg with 60-90 seconds of rest. It pairs well after bilateral deadlifts or squats in a session, and its unilateral demand makes it particularly useful for correcting strength asymmetries between legs.