One Leg Barbell Deadlift

One Leg Barbell Deadlift gif

Coach's Tips

This advanced deadlift focuses on a single-leg hinge to build your hamstrings, glutes, core, and balance.

1. Stand with the barbell in front of your body, placing your weight on one leg.

2. The opposite leg should be slightly lifted off the ground and prepared to extend back.

3. Grip the barbell shoulder-width apart and open your chest.

1. The supporting leg is slightly bent while pushing the hips back and leaning the upper body forward.

2. The barbell descends along the front of the shins, and the opposite leg extends back to maintain balance.

3. Lower down to the point where the hamstrings are stretched, then rise using the strength of the hips and core.

4. After the designated number of repetitions, switch legs and repeat.

Inhale when bending your upper body, and exhale when standing up.

1. If balance is difficult, practice with light dumbbells or bodyweight instead of a barbell at first.

2. Do not let your gaze drop too low to avoid bending your back.

3. Make sure to clear space so that there are no objects around that you could trip over.

Curious about a Leg workout plan that includes the One Leg Barbell Deadlift