Also known as: assisted single-leg deadlift, wall single leg deadlift, assisted sldl, single-leg hinge assisted, wall-assisted single leg deadlift

What is Single Leg Deadlift Assisted?

The Single Leg Deadlift Assisted is an easy single-leg hinge performed with a wall for balance that targets the hamstrings, glutes and calves. It develops unilateral strength and hip-hinge control while reducing balance demands for beginners. Use the assisted variation to build control before progressing to unassisted single-leg deadlifts.

How to Do Single Leg Deadlift Assisted

  1. Set up: Stand with your back near the wall, take one step forward, and place the ball of the rear foot against the wall for support.
  2. Brace core: Tuck your ribs, engage your core, and place fingertips in hip creases for feedback, maintain a neutral spine before initiating the hinge.
  3. Hinge hips: Push hips back while keeping shoulders aligned over hips; lead with the hips not the chest and keep a slight bend in the front knee.
  4. Descend controlled: Lower until hamstrings reach end of comfortable range, keeping spine neutral and hamstrings engaged, avoid rounding the lower back to protect discs.
  5. Drive and squeeze: Press through the front heel, drive hips forward, fully extend at the top while squeezing glutes and maintaining balance with minimal rear-foot assistance.
  6. Repeat and switch: Perform prescribed reps keeping tension in working leg, reduce wall support as balance improves, then switch sides and repeat the same focus.

Muscle Groups

Hamstring, Glutes, Calves

Description

Stand with your back against a wall, and take one step forward. Bend your non working leg, and place the ball of your foot against the wall to assist with balance.
The other leg should remain slightly bent, and avoid locking it out any point.

Place the edge of your hand into the crease of your hip, and begin hinging. Your back should remain neutral. Think about pushing your hips back, and don't let your shoulders lead the movement.

Descend as low as your hamstring range allows, and then drive through the floor, squeezing the glutes and return to the start.

Keep tension on the front leg throughout, minimise assistance from the back leg as you develop your stability.

Begin hinging at the hips, keeping a neutral spine, and feel your hamstrings engage.

Allow your front knee to bend further to allow you deeper into the hinge. Continuing until you reach the end of your hamstring flexibility. Do not try to go lower by flexing the lumbar spine, your back should remain neutral throughout the movement.

Push through your heel to drive your hips through. Fully extending at the top, squeezing the glutes. Repeat for repetitions and switch sides.

Hamstrings should remain under tension throughout, if you lose engagement it's likely your back is rounding.

(Note : You can place the edges of your hands into the crease of your hips for feedback, making sure your initiate the movement by hinging)
Movement Group: Legs
Equipment: Wall

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Single Leg Deadlift Assisted?

The assisted single-leg deadlift builds unilateral hamstring, glute and calf strength while improving hip-hinge mechanics, balance, and stability. Using the wall reduces balance demand so beginners can develop control and muscle activation safely before advancing to unassisted variations.

What common mistakes should I avoid?

Avoid rounding the lower back, letting the shoulders lead the movement, and relying on the rear foot for momentum. Also avoid locking the front knee and failing to brace the core, as these errors reduce hamstring engagement and increase injury risk.

How can I progress or what are alternatives?

Progress by reducing wall contact, increasing range of motion, or adding light weight. Move to unassisted single-leg deadlifts, dumbbell single-leg Romanian deadlifts, or TRX-assisted single-leg hinges for more challenge while maintaining strict hip-hinge form.