What is Single Leg Deadlift?

The Single Leg Deadlift is a single-leg hip hinge exercise that strengthens hamstrings and glutes while challenging balance and core stability. It’s a medium-level bodyweight movement suitable for intermediate trainees.

How to Do Single Leg Deadlift

  1. Set your stance: Stand on working leg with knee slightly bent, foot rooted. Hips and shoulders square; engage core. Use slight weight shift to find stable balance before hinging.
  2. Hinge at hips: Push hips back while keeping a neutral spine and eyes forward. Keep hips and shoulders level; avoid rounding the back or twisting the torso.
  3. Extend the rear leg: Extend the free leg straight behind, keeping tension in the glutes and hamstrings. Stop when torso is near parallel and you can’t hinge further safely.
  4. Drive to stand: Press through the heel of the standing foot, drive hips forward and squeeze glutes at the top. Maintain braced core and neutral spine throughout.
  5. Reset and repeat: Pause briefly, reset balance and breathing. Complete prescribed reps on one side, then switch. Progress with added load or slower tempo when stable.

Muscle Groups

Hamstring, Glutes

Description

Start with your feet together. Balance on your working leg, with the knee slightly bent.
Begin by hinging at the hips. Maintain a neutral back, and keep the hips and shoulders square throughout the movement. (avoid rotation)

Descend deeper into the hinge, by driving the working leg into the floor, and allow the knee to bend more. Extend the elevated leg out behind you, and keep tension on the glutes and hamstrings. Pause when close to parallel, and you cannot hinge further at the hips. (Do not increase the range of motion by rounding your spine)

Root your foot into the floor, extend your hips and drive your knee through, to return to the start. At the top, squeeze your glutes, core braced & hips fully extended.

Pause and repeat for repetitions.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Single Leg Deadlift?

The Single Leg Deadlift builds unilateral hamstring and glute strength, improves balance and hip stability, and strengthens the posterior chain and core. It helps correct side-to-side imbalances and enhances single-leg athletic function when performed correctly.

What are common mistakes to avoid with the Single Leg Deadlift?

Common mistakes include rounding the spine, rotating the hips, locking the standing knee, using momentum instead of a hip hinge, and dropping the elevated leg too low. Focus on controlled range, neutral spine, and slow tempo to maintain form.

How can I progress or regress the Single Leg Deadlift?

Regress by holding a support (wall or pole), reducing range of motion, or using both legs for Romanian deadlifts. Progress by adding dumbbells or kettlebells, increasing range and tempo control, or performing paused reps for extra challenge.