Also known as: single-leg rdl, one-leg deadlift, unilateral deadlift, one-leg rdl, single-leg romanian deadlift

What is Single Leg Deadlift?

The Single Leg Deadlift is a unilateral hip-hinge exercise that targets the hamstrings and glutes while improving single-leg balance and core stability. It’s medium difficulty and requires a stable standing leg, neutral spine, and controlled hip hinge.

How to Do Single Leg Deadlift

  1. Stand tall: Stand on your working leg with a slight knee bend, feet together, core braced and shoulders square to establish balance and posture.
  2. Hinge at hips: Push your hips back while maintaining a neutral spine and open chest; hinge from the hips not the lower back to protect your spine.
  3. Extend free leg: Slowly extend the non-working leg straight behind you, keeping hips level and tension through the hamstrings and glutes throughout the descent.
  4. Descend to parallel: Lower until your torso is near parallel or you reach maximal hip hinge without rounding; pause briefly while keeping core tight and controlled.
  5. Return to start: Drive through the standing heel, extend the hips to lift your torso upright, and squeeze the glutes while maintaining a braced core.
  6. Progress safely: If balance is unstable, use a light support or reduce range. Add load only after mastering form and single-leg balance.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Single Leg Deadlifts?

Single Leg Deadlifts build unilateral hamstring and glute strength, improve single-leg balance and hip stability, correct side-to-side imbalances, and carry over to athletic movements and lifting performance.

What common mistakes should I avoid with this exercise?

Avoid rounding the lower back, letting the hips rotate, raising the free leg too high, collapsing the knee, or rushing the movement. Focus on a neutral spine and controlled hip hinge.

How can I progress or regress the Single Leg Deadlift?

Regress by holding support, reducing range of motion, or performing Romanian deadlifts with two legs. Progress by adding dumbbells/kettlebells, increasing tempo, using a deficit, or slowing the eccentric phase.