Bodyweight Single Leg Deadlift

Description

How to Do Bodyweight Single Leg Deadlift

1. 1
   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.

2. 2
   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.