Single-Leg Barbell Deadlift

Also known as: Barbell Single-Leg Romanian Deadlift, Barbell Single-Leg RDL, Single-Leg BB Deadlift, One-Leg Barbell Deadlift, Single-Leg Barbell Deadlifts, Single-Leg Barbell RDL, One-Leg BB Deadlift, SL Barbell Deadlift

Body region

Muscles

Main

Helps

Holds

Equipment

Barbell

Technique

Hold a light barbell in front of your thighs with an overhand grip and stand on one leg.
With a soft knee on the standing leg, hinge at the hip and lower the bar along your leg.
Let the free leg rise behind you, keeping it in line with your torso.
Stop when your torso is near parallel or you feel a strong hamstring stretch, then drive your hip forward to stand.

Cues

Keep the hips square to the floor; do not open them toward the raised leg.
Think of a seesaw: chest goes down as the heel goes back.
Choose a weight you can balance easily; the bar is long and wants to tilt.

Common mistakes

Rounding the back to get the bar lower.
Rotating the hips open as the leg lifts.
Bending the standing knee into a squat.