Barbell Single Leg Deadlift

Músculo objetivo: Gluteus Maximus
Músculos sinergistas: Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus
Equipamiento: Barbell
Parte del cuerpo: Hips
Tipo: Strength

The barbell single leg deadlift is a unilateral hip-hinge that primarily targets the gluteus maximus, with the hamstrings, erector spinae, adductor magnus, quadriceps, and soleus assisting through the lift. Balancing on one leg while the other extends behind you, it builds posterior-chain strength alongside balance and single-leg stability — exposing and correcting side-to-side imbalances a regular deadlift can hide.

Cómo hacer el Barbell Single Leg Deadlift

1Hold a barbell in front of your thighs with an overhand grip, hands roughly shoulder-width apart, and stand on one leg with a soft bend in the knee.
2Brace your core, pull your shoulder blades down, and shift your weight into the heel and midfoot of your standing leg.
3Hinge forward at the hip, lowering the bar toward the floor as your free leg extends straight back behind you to act as a counterbalance.
4Keep your back flat and your hips square to the floor — resist letting the raised-leg side rotate open.
5Lower until your torso is roughly parallel to the floor or you feel a strong stretch in the standing-leg hamstring and glute, keeping the bar close to your shin.
6Drive through the heel of your standing leg and squeeze your glute to reverse the movement, returning your free leg under you as you stand tall.
7Finish upright with the bar at your thighs, then complete your reps and switch legs.
8Set the bar down safely between sides, keeping a flat back as you lower it.

Consejos de técnica

Move slowly and deliberately — single-leg balance breaks down under speed, so control the descent rather than rushing it.
Fix your eyes on a point on the floor a few feet ahead to steady your balance throughout the set.
Keep a slight, fixed bend in your standing knee; locking it out strains the joint and stalls the hip hinge.
Start light and master the balance and hinge before adding load, and train near a rack or wall you can touch if you lose stability.
Think of your torso and free leg as one straight line that tips forward and back like a seesaw over the hip.

Errores comunes

Rounding the lower back to reach lower, which removes tension from the glutes and hamstrings and puts the spine at risk.
Letting the hip of the raised leg rotate open, which twists the pelvis, cheats the rep, and overloads the lower back.
Bending at the waist instead of hinging at the hip, turning a posterior-chain lift into a back exercise.
Rushing the reps and using momentum to bounce out of the bottom, which sacrifices balance and the glute stretch.
Going too heavy too soon, so balance fails and form collapses before the target muscles are properly worked.

Preguntas frecuentes

What muscles does the barbell single leg deadlift work?

It primarily works the gluteus maximus, with the hamstrings, erector spinae (lower back), adductor magnus, quadriceps, and soleus assisting. The single-leg setup also heavily challenges your balance and hip stability.

Is the barbell single leg deadlift good for beginners?

Yes, but start with very light weight or just the bar. The balance and hinge pattern take practice, so master the movement first and add load only once you can stay stable and keep a flat back.

How do I keep my balance during the lift?

Keep a soft bend in your standing knee, drive your weight into the heel and midfoot, and fix your gaze on a spot on the floor ahead. Moving slowly and training near a rack or wall you can touch also helps.

What's a good alternative to the barbell single leg deadlift?

The dumbbell or kettlebell single leg deadlift is an easier-to-balance alternative, while the barbell Romanian deadlift trains the same posterior chain on two legs with heavier loads.

How many sets and reps should I do?

Because balance limits the load, 3–4 sets of 8–12 reps per leg works well. Train both sides for equal reps to even out left-right imbalances.