How To Perform Single Leg Deadlifts

The Single Leg Deadlift is a classic exercise to help improve balance and strengthen the glutes, hamstrings, calves and feet. This exercise can be performed with or without weight.

Level/Difficulty: Beginner To Advanced

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

Equipment: none (dumbbell or kettlebell optional)

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

Coaching Cues:
Core engaged, hinge forward, maintain weight in heel, ‘pull’ hips back to start

Before starting:

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

1. Maintain three points of contact in the foot for good balance (e.g. a tripod; big toe, little toe, heel).

2. Hinge forward and lift the back leg simultaneously to help lower the weight.

3. Refrain from using the back leg as momentum - try to use the stance leg muscles to pull yourself back to the start. Repeat your reps on the same leg before switching.