Male

Barbell Single Leg Deadlift

Muscles involved

The Barbell Single Leg Deadlift is a challenging unilateral exercise for your glutes and hamstrings, but it demands precise technique to reap the benefits. When hinging at the hips with a barbell, it is very common to make mistakes like rotating your hips sideways or rushing through the descent, which destroys your balance. By paying close attention to keeping your hips square to the floor and maintaining a firm foot contact, you will avoid those frequent stability errors that shift tension away from the target muscles. Controlling the speed during each rep protects your lower back and guarantees a deep, effective muscular contraction on every single set.

How to do it

1. Stand with feet shoulder-width apart, holding a bar with arms extended. 2. Lift one foot slightly off the floor and bend the supporting knee. 3. Lean forward, lowering the bar while the free leg extends backward. 4. Return to the starting position by contracting your glutes.

Equipment required

Barra

Muscles worked

Tips

- Maintain a slight bend in the supporting knee throughout the movement. - Lower the bar, keeping it close to the supporting leg. - Return to the starting position by contracting your glutes and lower back.