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Single Leg Deadlift

A unilateral lower body exercise that targets the hamstrings and glutes while challenging balance and stability through a hip hinge movement on one leg.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand on one leg with a slight bend in the knee. Hinge at the hips, lowering your torso toward the ground while extending the opposite leg straight back. Keep your back flat and core engaged. Return to the starting position by driving your hips forward and bringing the extended leg back down.

Starting Position

Begin standing on one leg with the other leg slightly lifted behind you, arms at your sides, and core engaged.

Finishing Position

Return to the starting position on one leg, maintaining balance and control throughout the movement.

Form Cues

Keep your back flat, hinge at the hips, maintain balance, engage your core

Common Mistakes

Rounding the back, losing balance, not maintaining proper form, rushing the movement

Progression Tips

Add weights, increase range of motion, perform on unstable surface, or add more repetitions.

Regression Tips

Use support for balance, perform partial deadlifts, or start with regular deadlifts to build strength.

Safety Notes

Stop if you experience pain in the lower back, knees, or hips. Maintain proper form to avoid injury. This exercise requires good balance and stability.