Bodyweight Single Leg Deadlift

Master the Bodyweight Single Leg Deadlift to build glute and hamstring strength, improve balance, and enhance core stability effectively.

IntermediateThighs Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Bodyweight Single Leg Deadlift

Compound

Bodyweight Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Bodyweight Rear Lunge

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Barbell Straight Leg Deadlift

Thighs · Erector Spinae · Barbell

Intermediate

Isolation

Weighted Single Leg Lift

Thighs · Iliopsoas · Weighted

Intermediate

Description

A balance and strength exercise that targets the glutes and hamstrings. One leg is lifted off the ground and the other leg's knee slightly bends while lowering the torso.

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How to do Bodyweight Single Leg Deadlift

01
Setup
Stand tall with your feet hip-width apart, shoulders back and down, and a slight bend in one knee which will be your standing leg. Engage your core.
02
Setup
Shift your weight onto your standing leg, keeping a soft bend in the knee, and prepare to lift your non-standing leg straight back behind you.
03
Hinge at your hip, lowering your torso towards the floor while simultaneously extending your non-standing leg straight back for balance, forming a straight line from your head to the heel of your extended leg.
04
Continue lowering until your torso is roughly parallel to the floor or you feel a deep stretch in your standing leg's hamstring, maintaining a neutral spine throughout the movement.
05
Drive through the heel of your standing foot, squeezing your glute, to powerfully return to the starting upright position, bringing the extended leg back to meet the standing leg.

Tips

Focus your gaze on a fixed point on the floor a few feet in front of you to help maintain balance and stability throughout the entire range of motion.
Imagine you are reaching the extended leg's heel towards the wall behind you, which helps maintain a straight line from your head to the heel and prevents hip rotation.
Keep a soft bend in your standing knee throughout the exercise, avoiding locking it out or allowing it to collapse inward, to protect the joint and engage the glutes effectively.
Control the eccentric (lowering) phase of the movement slowly and deliberately to maximize muscle engagement in the glutes and hamstrings, and enhance stability.

Common mistakes

Rounding the back instead of maintaining a neutral spine can lead to lower back strain; instead, actively engage your core and keep your chest lifted throughout the hinge.
Rushing the movement compromises balance and muscle activation; focus on slow, controlled execution, especially during the lowering phase to maximize time under tension.
Not fully extending the non-standing leg or allowing it to drop will reduce the balance challenge and hinder proper hip hinge mechanics; ensure your extended leg forms a straight line with your torso.

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Questions

What muscles does Bodyweight Single Leg Deadlift work?

Bodyweight Single Leg Deadlift primarily targets Gluteus Maximus. Secondary muscles include Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus.

Is Bodyweight Single Leg Deadlift good for beginners?

Bodyweight Single Leg Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Single Leg Deadlift?

You need Body weight to perform Bodyweight Single Leg Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Single Leg Deadlift?

Focus your gaze on a fixed point on the floor a few feet in front of you to help maintain balance and stability throughout the entire range of motion. Imagine you are reaching the extended leg's heel towards the wall behind you, which helps maintain a straight line from your head to the heel and prevents hip rotation. Keep a soft bend in your standing knee throughout the exercise, avoiding locking it out or allowing it to collapse inward, to protect the joint and engage the glutes effectively. Control the eccentric (lowering) phase of the movement slowly and deliberately to maximize muscle engagement in the glutes and hamstrings, and enhance stability.

What are common mistakes when doing Bodyweight Single Leg Deadlift?

Rounding the back instead of maintaining a neutral spine can lead to lower back strain; instead, actively engage your core and keep your chest lifted throughout the hinge. Rushing the movement compromises balance and muscle activation; focus on slow, controlled execution, especially during the lowering phase to maximize time under tension. Not fully extending the non-standing leg or allowing it to drop will reduce the balance challenge and hinder proper hip hinge mechanics; ensure your extended leg forms a straight line with your torso.