What is Single Leg Deadlift Assisted?

Single Leg Deadlift Assisted is an assisted single-leg hip hinge performed with the rear foot against a wall for balance. It primarily targets the hamstrings, glutes and calves. This easy-level exercise develops posterior-chain strength, single-leg stability, and is suitable for beginners and rehab progressions.

How to Do Single Leg Deadlift Assisted

  1. Set up position: Stand with your back against the wall and step forward. Place the ball of the non-working foot on the wall; weight on front leg, slight knee bend.
  2. Brace your core: Hinge at the hips with a neutral spine. Place fingertips in hip creases for feedback and keep shoulders back, avoiding lumbar rounding.
  3. Lower with control: Push hips back and lower until hamstring range allows. Keep tension on the front leg and avoid letting shoulders lead the movement.
  4. Return and squeeze: Drive through the front heel, extend hips, and fully squeeze glutes at the top. Maintain a soft bend in the knee throughout.
  5. Progress safely: Reduce assistance from the wall as stability improves or increase range of motion. Stop if the back rounds or hamstrings lose tension.

Muscle Groups

Hamstring, Calves, Glutes

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

Required Equipment

Wall

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Single Leg Deadlift Assisted?

This exercise builds unilateral posterior-chain strength, improves hamstring and glute engagement, and trains single-leg balance and hip stability. Its assisted setup reduces fall risk, making it suitable for beginners and rehabilitation while improving functional movement and reducing asymmetries.

What are common mistakes when doing Single Leg Deadlift Assisted?

Common mistakes include rounding the lower back, letting the shoulders lead the descent, overusing the rear foot for push-off, locking the front knee, and forcing range beyond hamstring flexibility. Focus on a hip hinge, neutral spine and controlled motion to avoid these errors.

How do I progress from the assisted version or what are alternatives?

Progress by decreasing rear-foot pressure, increasing range of motion, or performing the free-standing single-leg deadlift. Add load (dumbbell/kettlebell) for strength. Alternatives include Romanian deadlifts, split squats, or hamstring curls to target similar posterior-chain muscles.