How To Perform Wall Reference Single Leg Deadlifts

If you have trouble keeping your balance during a Single Leg Deadlift, or if you feel your lower back too much, then this variation can help, because you’ll have your rear foot supported against a wall, providing you with more stability and core engagement to perform this safely.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): glutes, hamstrings, calves, lats, core

Equipment: dumbbell(s), kettlebell(s), resistance band, or barbell, and a wall for support

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Back foot pressed against wall, inhale and hinge at the hips, exhale to pull the hips back to the start

Before starting:

Be sure to use a weight that is not too heavy.

1. To start with this exercise, stand with your back about 2 feet away from a wall.

2. Ensure you can comfortably hinge forward with your rear foot against the wall (e.g. a practice rep), then select your weight.

3. Keeping your rear foot against the wall, hinge at the hips, bringing your hips closer to the wall, but keeping your weight on the front leg/foot

4. Exhale as you return to the start. Maintain most of your weight on the front leg as you repeat your reps before switching legs.

Lower the weight if you're unable to do this exercise with great form.