Legs · Barbell · Compound · Advanced

One-Arm Side Deadlift

One-Arm Side Deadlift, start position
Start
One-Arm Side Deadlift, end position
End
FrontBack
PrimarySecondary
Main muscles
Quads
Also working
Core, Calves, Glutes, Hamstrings, Lower Back, Traps

How to do it

  1. Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
  2. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
  3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
  4. Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the movement.

Swaps on other equipment

Each has the quads as its main muscle and is also a pull, on a different piece of equipment.

Other quad exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake