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Upper Legs · Barbell
Barbell Single Leg Deadlift
Barbell Single Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Barbell Single Leg Deadlift
- 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.
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.
Barbell Single Leg Deadlift alternatives
More hamstrings exercises
Barbell Single Leg Deadlift FAQ
What muscles does Barbell Single Leg Deadlift work?
Barbell Single Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Barbell Single Leg Deadlift?
You need a barbell.
How many sets and reps of Barbell Single Leg Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Single Leg Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Single Leg Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Single Leg Deadlift?
Other exercises for the hamstrings include Kettlebell Single Leg Deadlift, Cable Single Leg Deadlift, Dumbbell Single Leg Deadlift and Plate Single Leg Deadlift.
For developers
Use Barbell Single Leg Deadlift in your app
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