Single-Leg Deadlift
- Intermediate
- Home
- Mobility
The single-leg deadlift hinges you forward on one standing leg, the free leg reaching straight behind you until your torso is near parallel to the floor. It trains the hamstrings and glutes through a unilateral hip hinge rather than a symmetrical lift. Intermediate exercisers use it for reps at home or in mobility work, worked into a circuit or strength session.
- Muscles
- Hamstrings, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand on one leg with a soft knee.
- Hinge forward, extending your free leg straight behind you.
- Lower until your torso is near parallel, hips square.
- Drive back up to standing; finish the set, then switch legs.
Form cues
- Reach your arms toward the floor for balance.
- Keep your gaze fixed a few feet ahead.
- Keep your reaching foot flexed, toes toward the floor.
Common mistakes
- Standing leg wobbles and loses balance. Press firmly through your whole standing foot.
- Lower back rounds to reach further down. Hinge from your hips, not your lower back.
- Hips twist open as the leg lifts. Keep your hips square to the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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