Deadlift Single-Leg (Barbell)

A unilateral hip hinge movement that develops single-leg posterior chain strength, balance, and coordination using a barbell.

Instructions

1. Stand upright on one leg, holding a barbell at arm’s length in front of your thighs with a pronated grip.
2. Keep a slight bend in your working leg’s knee throughout the movement.
3. Hinge at the hip of your standing leg while extending your non-working leg behind you for balance.
4. Lower the barbell along your leg by pushing your hips backward and maintaining a neutral spine.
5. Keep your torso relatively upright with minimal forward lean.
6. Lower until your torso is nearly parallel to the floor or until your flexibility allows.
7. Drive your hip forward explosively to return to the starting position.
8. Repeat for the prescribed number of repetitions on one leg, then switch legs.

Tips

• This movement challenges balance and stability significantly.
• The non-working leg should extend behind you to counterbalance the movement.
• Maintain a neutral spine throughout; avoid excessive forward lean.
• Control the descent to improve stability and eccentric strength.
• Start with lighter weights to master the balance and movement pattern.
• Perform equal repetitions on both legs for balanced development.