One-Arm Side Deadlift

One-Arm Side Deadlift is a resistance exercise - strength exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Quadriceps, Hamstrings
Secondary muscles: Abdominal obliques, Quadratus lumborum, Forearms
Exercise type: Resistance exercise - strength

Exercise technique

Bar placement
Place the bar beside your body, running from front to back.
Center grip
Find the exact center of the bar with one hand.
Start
Bend your knees and hips while keeping your torso balanced.
Pretension
Keep both ends of the bar at equal height.
Lift
Push with your legs to lift the bar like a suitcase.
Stand tall
Stand upright without leaning toward the weight.
Lower
Bend your knees and hips together to return the bar to the floor.

Key technique points

Leave space around both ends of the bar.
Do not lean sideways away from the load.
Do not bend your elbow as you lift.
Check the center of your grip visually and with a light load.
Keep your shoulders approximately level.
Switch sides with the bar on the floor.

Common mistakes

Off-center grip

This tips the long bar toward one end.

Side bending

This lets the torso give in to the pull of the load.

Leaning to the opposite side

This overcompensates instead of maintaining a balanced stance.

Pulling with the arm

This adds elbow movement to the leg drive.

Striking the leg with the bar

This obstructs a path that should be close but clear.

Turning with the load

This increases the swing of the long barbell.

Frequently asked questions