Barbell Single Leg Deadlift

Default prescription & biomechanics

Primary muscles

Hamstrings, Glutes

Secondary muscles

Erector Spinae, Traps, Forearms

Equipment

Barbell

Movement pattern

Hinge (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Stand with your feet positioned hip-width apart
2. Hold the bar with your hands aligned with your shoulders
3. Keep your glutes and core engaged, and your torso upright
4. Perform the movement by lowering your torso downward and extending one leg backward until it aligns with your torso

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.