Deadlift Single-Leg (Trap Bar)

A single-leg dominant pulling movement developing unilateral strength, balance, and stability in the posterior chain.

Instructions

1. Stand in the center of the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip.
3. Shift your weight to one leg and lift the other leg slightly off the ground.
4. Keeping your torso upright, hinge forward at the hips while extending your non-standing leg behind you for balance.
5. Lower the bar by pushing your hip back, maintaining a neutral spine.
6. Stop when your torso is nearly parallel to the ground.
7. Drive through your standing leg’s heel to return to standing.
8. Complete all reps on one side before switching legs.

Tips

• This movement requires significant balance and core stability.
• Keep your standing knee slightly bent for improved stability.
• The non-standing leg extends behind you for counterbalance.
• Maintain a neutral spine throughout; avoid excessive rotation.
• This exercise builds exceptional unilateral strength and prevents imbalances.