# Single-Leg Barbell Deadlift

URL: https://heatsy.app/ex/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: Glutes, Legs

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Rectus Abdominis, Gluteus Medius, Gluteus Minimus, Tibialis Posterior, Fibularis Longus

## Equipment

- Barbell

## Technique

1. Hold a light barbell in front of your thighs with an overhand grip and stand on one leg.
2. With a soft knee on the standing leg, hinge at the hip and lower the bar along your leg.
3. Let the free leg rise behind you, keeping it in line with your torso.
4. 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.

## Alternatives

- [Single-Leg Dumbbell Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift)
- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)