Bodyweight Single Leg Deadlift

1. Stand tall on one leg with a soft knee and the other foot lightly touching the floor behind you.
2. Brace the trunk and keep the hips level and square to the front before you start.
3. Hinge forward at the hip, sending the free leg straight back as the torso lowers toward the floor.
4. Lower until the torso and rear leg are roughly parallel with the floor or as far as balance allows.
5. Squeeze the glute of the stance leg to pull the torso back up to standing in one motion.
6. Finish fully upright with the hip extended, then repeat for reps before switching legs.

Common Mistakes

• Hip opening up: The rear hip rotates toward the ceiling, taking the hamstring off tension. Keep the toes of the free foot pointing down.
• Rounding the back: Reaching for the floor with the hands rounds the spine. Keep the chest proud and hinge from the hip.
• Bending the knee too much: Turning it into a single leg squat shifts the work to the quads. Keep only a slight bend in the stance knee.

Programming Tips

Use the bodyweight single leg deadlift in a lower body warm-up or as an accessory after the main lifts. Do 2 to 3 sets of 8 to 12 reps per leg with 45 to 60 seconds rest; it is a balance, hinge pattern and glute activation exercise.

Bodyweight is the start; once 12 reps per leg are stable, hold a 5 to 10 kg dumbbell or kettlebell in the opposite hand, then progress to 15 to 25 kg. Keep a fingertip on a wall or rack at first if balance is poor. The most common fault is the hip opening to the side, so keep the free foot's toes pointing at the floor and move slowly.

Common Questions

What does the single leg deadlift work?

It works the hamstrings and glutes of the standing leg, with the glute medius stabilizing the pelvis and the core and ankle muscles maintaining balance. The lower back works lightly to hold a neutral spine.

Why is the single leg deadlift so hard to balance?

Balancing on one foot while the body tips forward places high demand on the ankle, hip stabilizers and coordination. Slow the movement, fix your eyes on a point ahead and touch a wall lightly until it improves.

Should I feel single leg deadlifts in my hamstrings or glutes?

Both, with the hamstring stretched on the way down and the glute driving you back up. If you only feel the lower back, hinge more at the hip and keep the spine neutral.

How many single leg deadlifts should I do?

Two to three sets of 8 to 12 reps per leg, two or three times a week, is plenty for most people. Progress by adding a weight in the opposite hand.