Single Leg Deadlift
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
Single Leg Deadlift
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The single leg deadlift trains the hip hinge pattern on one leg at a time, dramatically increasing balance demands while building unilateral hamstring and glute strength. Your free leg extends behind you as a counterbalance while your standing leg supports your entire body weight plus the load. This is essentially the same as a single leg RDL.
When to use it
Use for unilateral lower body work.
Who it's for
Intermediate lifters with good balance.
Keep your hips square—do not let the free hip rotate open. Start with no weight until you can balance through full range. The standing leg knee stays slightly bent but does not change angle during the hinge.
Muscles worked: Single Leg Deadlift
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Single Leg Deadlift form guide
- 1
Stand on one leg holding dumbbell.
- 2
Hinge forward extending back leg behind.
- 3
Lower until torso parallel to floor.
- 4
Keep hips square throughout.
- 5
Drive through standing leg to return up.
- 6
Complete reps then switch legs.
What are the best tips for the Single Leg Deadlift?
Same as single leg RDL.
Excellent for balance and stability.
Keep hips level for optimal results.
When to Use the Single Leg Deadlift
Program single leg deadlifts to address strength imbalances, improve proprioception and balance, or add unilateral challenge to hip hinge training. Use them after bilateral work with moderate loads. They pair well with bilateral deadlift variations.
What are common Single Leg Deadlift mistakes to avoid?
Opening hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Single Leg Deadlift shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Rounding back which increases risk of spinal injury.
A compromised back position during the Single Leg Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not enough balance work.
Hip hinge movements like the Single Leg Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Is the Single Leg Deadlift right for you?
Intermediate lifters with good balance.
How to Program the Single Leg Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per leg. Rest 60 seconds.
What are good alternatives to the Single Leg Deadlift?
Single Leg RDL
Kickstand RDL
Romanian Deadlift
Other Variations
- Bodyweight Single Leg Deadlift
- Kettlebell Single Leg Deadlift
Frequently Asked Questions About the Single Leg Deadlift
The Single Leg Deadlift primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg Deadlift include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
The Single Leg Deadlift is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters with good balance. Focus on proper technique and consider starting with easier variations.
For the Single Leg Deadlift, the recommended approach depends on your goals. 3 sets of 8-10 reps per leg. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Single Leg Deadlift can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Single Leg Deadlift include: Single Leg RDL, Kickstand RDL, Romanian Deadlift. These exercises target similar muscle groups as the Single Leg Deadlift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Start with no weight.
- Use wall for balance if needed.