Barbell Single Leg Deadlift
Barbell Single Leg Deadlift
The Barbell Single Leg Deadlift is a challenging exercise that targets balance, coordination, and strength. It primarily works the muscles in the posterior chain, including the hamstrings, glutes, and lower back, while also engaging the core and stabilizing muscles for balance.
How to do Barbell Single Leg Deadlift
- Start with a Light Barbell: Hold a barbell at hip level with an overhand grip, standing straight.
- Lift One Leg: Shift your weight onto one leg while keeping the other leg slightly bent at the knee.
- Hinge at the Hips: Slowly bend forward at the hips, extending your free leg straight behind you. Lower the barbell towards the ground, keeping it close to your standing leg.
- Maintain Balance: Keep your hips square to the ground as you lower the barbell.
- Rise Up: Engage your hamstrings and glutes to return to the standing position, keeping your back straight.
Form Tips
- Focus on Balance: Use a light weight initially to master the balance and coordination required for this exercise.
- Keep a Neutral Spine: Avoid rounding your back; keep your spine neutral throughout the movement.
- Control the Motion: Move slowly and deliberately to maintain stability and maximize muscle engagement.
- Avoid Locking the Knee: Keep a slight bend in the standing leg to avoid stress on the knee joint.
Primary Muscles Targeted
- Hamstrings: The primary muscle group worked as you hinge at the hip.
- Glutes: Especially engaged when returning to the standing position.
- Lower Back (Erector Spinae): Supports the upper body during the forward hinge.
Secondary Muscles Targeted
- Core Muscles: The abdominals and obliques are engaged to maintain balance and stability.
- Forearms: Used to grip the barbell.
- Quadriceps: Stabilizes the standing leg.
