Also known as: single leg deadlift, single-leg rdl, one-leg hinge, single leg rdl, one leg deadlift

What is Single Leg Hinge?

The Single Leg Hinge is a medium-difficulty unilateral hip-hinge that trains hamstrings, glutes and calves while improving single-leg balance and stability. It emphasizes a slight knee bend, neutral spine and controlled range of motion to build strength and prepare for single-leg deadlift progressions.

How to Do Single Leg Hinge

  1. Set stance: Stand tall on your working leg with a slight knee bend and the other knee raised to hip height to start in a balanced position.
  2. Brace core: Engage your core and keep a neutral spine; imagine length through the torso to prevent lower-back rounding throughout the movement.
  3. Hinge at hips: Push the working hip back while keeping the standing knee soft; maintain tension in the glute and hamstring as you hinge forward.
  4. Control descent: Lower until you reach a manageable range where you can hold form—avoid rotation and keep hips and shoulders square throughout.
  5. Pause and reset: Pause briefly at the bottom while maintaining balance and tension, using the hand at the hip crease if needed for feedback.
  6. Return upright: Drive through the heel and glute of the working leg to return to standing, keeping the spine neutral and movement controlled for each rep.

Muscle Groups

Hamstring, Glutes, Calves

Description

Balance on your working leg, with the knee slightly bent and a tall spine. The other knee raised to hip height.

Begin by hinging at the hips. Place the edge of your hand into the crease of your hip to give yourself feedback, and continue hinging, pushing the hip back.

The main goal is developing stability, so limit the movement to a range you can control, and increase the depth overtime as you improve, working towards the full single leg deadlift.

Keep the working leg slightly bent, & tension on the glute and hamstring.
Maintain a neutral spine, & don't increase the range of motion by rounding your spine.
Keep the hips and shoulders square throughout the movement. (avoid rotation)

Pause and repeat for repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Single Leg Hinge?

The Single Leg Hinge improves unilateral strength, hamstring and glute development, balance, and hip stability. It enhances single-leg control useful for athletic performance and reduces asymmetries that can contribute to injury.

What common mistakes should I avoid when doing this exercise?

Avoid rounding the lower back, overextending the range of motion, and allowing hip or shoulder rotation. Keep a slight knee bend, neutral spine, and controlled tempo to prioritize stability and safe loading.

How can I progress or regress the Single Leg Hinge?

To regress, reduce range of motion, use support (chair or wall) or perform Romanian deadlift with both legs. To progress, add weight, increase range, or work toward a full single-leg deadlift with higher tempo control.