Exercise

One-Arm Side Deadlift

Also known as: suitcase deadlift, one arm side deadlift, single arm suitcase deadlift, side deadlift one hand, barbell one arm side deadlift

One-Arm Side Deadlift is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: lower back, biceps femoris, traps, forearm flexors, upper abs and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Lower back Biceps femoris Traps Forearm flexors Upper abs Medial gastrocnemius

How to do it

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.
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.
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.
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.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.