Barbell One Leg Deadlift
Expert Advice
Maintain a neutral spine and engage your core throughout the exercise to support your lower back.
How-to-do Steps
- Stand holding a barbell in front of your thighs with a pronated grip.
- Shift your weight onto one leg with a slight bend in the knee.
- Hinge at the hips and lower the barbell towards the ground while extending the opposite leg straight behind you for balance.
- Lower the barbell as far as your flexibility allows without rounding your back.
- Reverse the motion by extending your hips and returning to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track Barbell One Leg Deadlift in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell One Leg Deadlift primarily targets the Glutes, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Secondary
Quads15%
Lats15%
Hamstrings15%
Calves15%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell One Leg Deadlift work?
Barbell One Leg Deadlift primarily targets the Glutes. Secondary muscles involved include Quads, Lats, Hamstrings, Calves. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell One Leg Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell One Leg Deadlift suitable for beginners?
Barbell One Leg Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
