Barbell Single Leg Deadlift

Setup

1. 01Hold a light barbell at the hips with a double overhand grip about shoulder width.
2. 02Stand tall on one leg with a soft knee.
3. 03Square the hips and brace the trunk.
4. 04Fix the eyes on a point on the floor a few feet ahead.

Execution

1. 01Hinge at the hips, letting the free leg extend straight behind you.
2. 02Lower the bar down the front of the standing leg, keeping it close.
3. 03Stop when the torso is near parallel or when the hips start to rotate open.
4. 04Squeeze the glute of the standing leg and return to upright.

Checkpoints

• -Hips stay square to the floor, not opening toward the free leg.
• -The bar stays in contact with or close to the standing leg.
• -Spine stays neutral from head to tailbone.
• -The rear leg and torso move as one unit.

Common mistakes

• -Rotating the hips open as the torso lowers.
• -Rounding the back to chase depth.
• -Letting the bar drift forward away from the leg.
• -Rushing reps and losing balance instead of owning the tempo.