Quick Answer
Side Deadlift is a intermediate strength exercise that targets your quadriceps, glutes and obliques. It uses a barbell. Stand beside center of barbell.
How to Perform the Side Deadlift
- 1
Stand beside center of barbell.
- 2
Feet shoulder-width.
- 3
Squat down, back straight.
- 4
Grip bar center one hand, palm facing body.
- 5
Lift bar extending legs/hips.
- 6
Keep arm straight.
- 7
Stand tall.
- 8
Lower slowly.
- 9
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Side Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Romanian Deadlift
Hamstrings, Glutes • Barbell
Curtsy Lunge
Glutes, Quadriceps • Body Only
Frequently Asked Questions
What muscles does the Side Deadlift work?
The Side Deadlift primarily works your quadriceps, glutes and obliques. Secondary muscles include the abdominals, calves, hamstrings, lower back, traps, forearms and core.
What equipment do I need for the Side Deadlift?
The Side Deadlift needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Side Deadlift suitable for beginners?
The Side Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Side Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Side Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.