Single Leg Barbell Deadlift
Also known as: single-leg rdl
In SetGrip: Barbell Deadlift (Single Leg)
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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Balancing on one leg while a full-length barbell tips with every wobble is the most demanding version of the single-leg hinge. The bar punishes any hip rotation instantly, which is exactly its value as a stability test. Load it far lighter than pride suggests and expect five to eight reps a side.
How to do the Single Leg Barbell Deadlift
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Shift your weight onto your left foot and lift your right foot slightly off the ground.
- Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Single Leg Barbell Deadlift work?
The Single Leg Barbell Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Single Leg Barbell Deadlift good for beginners?
Not as a starting point. The Single Leg Barbell Deadlift is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Single Leg Barbell Deadlift?
If you cannot do the Single Leg Barbell Deadlift, try the Single Leg Dumbbell Deadlift, the Barbell Deadlift or the Barbell Romanian Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Barbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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