Barbell Single Leg Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Barbell

Body part

Upper legs

How to do the barbell single leg deadlift

1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
6. Repeat for the desired number of repetitions, then switch sides.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.