Deadlift with one leg and barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 13

Average per rep (lbs)*: 28

Description: Starting Position: Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in one hand, and let it hang naturally by your side. The opposite foot will be the working leg. Engage Core: Tighten your core and maintain a straight line from your head to your heel throughout the movement. Hinge at the Hip: Push your non-working leg back as far as possible while hinging at the hip. Your torso should lower towards the ground while keeping your back flat. Imagine balancing a cup of water on your back. Foot Placement: Keep a slight bend in your standing knee and ensure your foot arch doesn’t collapse. Maintain three points of contact with the ground - big toe, little toe, and heel. Hand and Grip: Wrap your thumb around the handle securely; avoid using a false grip. Maintain Balance: Consider lightly holding onto a rack with your free hand or initiate the movement with both feet on the ground for assistance. Return to Start: Drive through your entire foot to stand back up, bringing your non-working leg forward to rejoin your standing leg. Focus on using your quads to power the movement. Repeat the motion for the desired number of repetitions.

Exercise ID: 00398

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Core Stability: Engaging your core throughout the movement helps to stabilize your body and prevent injury. Keep your abs tight and your back straight.
Focus on Balance: The single-leg deadlift challenges your balance. Keep your gaze fixed on a point in front of you to help maintain stability.
Controlled Movement: Perform the exercise slowly and with control. Avoid rapid or jerky motions to minimize the risk of strain or injury.
Hip Hinge: Ensure you're hinging at the hips, not at the waist. Push your hips back as you bend forward to lower the barbell.
Neutral Spine: Maintain a neutral spine throughout the exercise. Avoid rounding or arching your back, which can lead to injury.
Foot Position: Keep your standing foot firmly planted with a slight bend in the knee. This helps provide a stable base of support.
Mind-Muscle Connection: Focus on engaging the hamstrings and glutes of your standing leg. This ensures you're targeting the correct muscles.
Avoid Overstretching: Only lower the barbell as far as your flexibility and strength allow. Overstretching can lead to poor form and injury.
Practice Without Weights: If you're a beginner, practice the movement without any weights first. This helps you get used to the balance and form required for the exercise.
Gradual Progression: Start with a lighter weight to master the movement, and gradually increase the weight as you become more comfortable with the exercise.
Breathing Technique: Inhale as you lower the barbell and exhale as you return to the starting position. Proper breathing helps maintain core stability.
Footwear: Wear shoes with a flat and firm sole to enhance your balance and provide proper support.

Exercise overview

Exercise tips and tricks

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