How to do Single-Leg Deadlift

The single-leg deadlift hinges at the hip on one leg to strengthen the hamstrings and glutes and challenge balance.

Difficulty: Intermediate
Equipment: None or Dumbbells
Sets & reps: 3 sets of 8-10 reps per leg

Target muscles

Hamstrings
Glutes

Also works

Erector Spinae
Core
Calves
Hip Stabilisers

PrimarySecondary

Technique

Step-by-step instructions

Stand on your left leg with a slight bend in the knee.
Hinge forward at the hips, letting your right leg lift behind you.
Lower your torso until it is nearly parallel to the floor, arms hanging down.
Keep your back flat and hips square.
Squeeze your glutes to return to standing, then switch legs.

Common mistakes

Rounding the back.
Opening the hips toward the side.
Locking the standing knee.
Rushing and losing balance.

Benefits

Strengthens hamstrings and glutes.
Improves balance and ankle stability.
Fixes side-to-side imbalances.
Supports a healthy lower back.

Single-Leg Deadlift for the Posterior Chain

Balancing on one leg while hinging forward works the hamstrings, glutes and deep stabilising muscles of the hip and ankle. It is one of the best bodyweight moves for building a strong, balanced backside.

Balance Tips:

Fix your eyes on a point on the floor.
Keep a soft bend in the standing knee.
Move the torso and back leg as one straight line.

Keep going

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Train Single-Leg Deadlift in 3D