Legs / Advanced / Compound (multi-joint)

One-Arm Side Deadlift

A barbell exercise for the quads, with the obliques, abs and calves assisting.

At a glance

Primary

Quads

Secondary

Obliques, Abs, Calves, Glutes, Hamstrings, Lower back (erectors), Upper traps, Forearms & grip

Equipment

Barbell

Movement pattern

Hip hinge

Level

Advanced

Type

Legs, Compound (multi-joint), One side at a time

Loads the lower back. Use a load you can control and skip it if it causes pain.

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.

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