Barbell Single Leg Deadlift
Learn how to do the Barbell Single Leg Deadlift with proper form and technique. This barbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Barbell Single Leg Deadlift
Follow these steps to perform the Barbell Single Leg Deadlift with correct form:
- 1Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- 2Shift your weight onto your left foot and lift your right foot slightly off the ground.
- 3Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- 4Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- 5Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Barbell Single Leg Deadlift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 3–5 days
- Weekly Frequency
- 1–2 sessions per week
- Why
- Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Barbell Single Leg Deadlift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Single Leg Deadlift work?
The Barbell Single Leg Deadlift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Barbell Single Leg Deadlift?
The Barbell Single Leg Deadlift requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Single Leg Deadlift with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Single Leg Deadlift?
For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
What are the best sets and reps for the Barbell Single Leg Deadlift?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Barbell Single Leg Deadlift best for?
The Barbell Single Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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