Single-Leg Deadlift
A functional balance and posterior chain exercise that combines hip hinge mechanics with single-leg stability demands. The single-leg deadlift strengthens the glutes, hamstrings, and spinal extensors while simultaneously training the balance and proprioception needed for healthy gait.
How to do it
- 1
Stand on your left leg with a slight bend in the knee.
- 2
Hinge forward at the hip, extending your right leg straight back as your torso lowers.
- 3
Keep your spine neutral, back flat, not rounded, and your hips level throughout.
- 4
Lower until your torso is roughly parallel to the floor, or until you lose spinal neutral.
- 5
Drive through your left heel and squeeze the left glute to stand back up. Repeat all reps on one side.
Benefits
- Strengthens the glutes and hamstrings in the functional hip extension pattern
- Trains single-leg balance and proprioception simultaneously with strength
- Reveals and corrects left-right strength and balance asymmetries
Common mistakes
- Rotating the hips so the back hip opens toward the ceiling
- Rounding the lower back during the hinge, keep a neutral spine
- Trying to go too low before building adequate balance and strength
Target areas
Good for
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