Quadriceps
One-Arm Side Deadlift
A deadlift where a barbell is held at your side with one hand, working the legs, back and core.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked36 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with the barbell on the floor beside you and your feet hip width apart.
- 2Hinge and grip the bar at your side with one hand.
- 3Set a flat back with your chest up.
How to perform
- 1Drive through your feet and stand up, keeping the bar close to your leg.
- 2Squeeze your glutes at the top.
- 3Lower the bar to the floor by hinging at the hips.
- 4Complete your reps, then switch hands.
