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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Barbell
Barbell Single Leg Deadlift
4 steps Updated 29/08/2026
Barbell Single Leg Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Barbell.
Step by step
How to perform it
- 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.
- 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.
- 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.
- Lift your torso back to the starting position. Repeat for the desired repetitions, then switch to the other leg.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Barbell Single Leg Deadlift
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