QuadricepsExpert

One-Arm Side Deadlift

Strength movement using Barbell.

Primary muscle: Quadriceps
Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps
Force: Pull
Movement pattern: Compound
Movement category: Hinge

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps

Movement instructions

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.

Technique guidance

Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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