How to do the Single Leg Deadlift (Barbell)
- Stand tall, holding the barbell at your thighs with both hands, and shift your weight.
- Keep a slight bend in your standing knee as you lift the other foot.
- Push your hips back and lower the bar, keeping your back straight.
- Drive the standing foot into the floor to return to the starting position.
- Repeat all reps on one leg before switching to the other side.
Full technique — 8 steps
- Stand tall holding the barbell at thigh level with both hands and shift your weight onto one foot.
- Keep a slight bend in the standing knee and lift the other foot slightly behind you.
- Tighten your stomach and square your hips before initiating the hinge.
- Push your hips back as your torso tips forward and the nonworking leg extends straight behind you.
- Lower the bar close to the standing leg until you reach your deepest controlled hinge without losing spinal position.
- Drive the standing foot into the floor and extend the hip to bring your torso back upright.
- Finish tall with hips level and the bar returned to thigh height before starting the next rep.
- Complete all reps on one side, then switch legs and repeat.
Common mistakes
- Opening the pelvis on descent
- Turning it into a squat
- Bar drifting away from leg
- Losing balance between reps
- Rounding through the low back
Form cues
- Keep bar close
- Square the hips
- Reach long behind you
- Slight bend in standing knee
- Own the bottom position
