Single Leg Deadlift

Alternatives

• Staggered Stance Romanian Deadlift
• Tempo Romanian Deadlift
• Reverse Lunge

Summary

The single leg deadlift is an advanced unilateral hip-hinge movement that targets the hamstrings, glutes, and stabilising muscles. It also challenges balance, core strength, and coordination.

Benefits of the Single Leg Deadlift

• Isolates each leg to improve strength and balance
• Strengthens hamstrings and glutes
• Improves ankle and hip stability
• Reduces muscle imbalances
• Can be done bodyweight or with weights

Single Leg Deadlift Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Core, Erector Spinae, Calves

Instructions

1. Stand tall and shift your weight onto one leg
2. Hinge at the hips, lowering your torso as the opposite leg extends behind you
3. Keep your back flat and core engaged
4. Reach toward the ground with both or one hand holding weight(s)
5. Pause at the bottom when you feel a stretch in the hamstring
6. Drive through your standing heel to return to upright
7. Complete all reps on one side before switching

Common Mistakes

1. Rounding the back or shoulders
2. Letting the hips rotate open
3. Bending the standing knee too much
4. Losing balance due to rushing
5. Using too heavy a weight before mastering form