Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Stand on one leg holding dumbbell.
Hinge forward extending back leg behind.
Lower until torso parallel to floor.
Keep hips square throughout.
Drive through standing leg to return up.
Complete reps then switch legs.
Same as single leg RDL.
Excellent for balance and stability.
Keep hips level for optimal results.
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.
Opening hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Single Leg Deadlift changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding back which increases risk of spinal injury.
Changing your back position during the Single Leg Deadlift can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not enough balance work.
Hip hinge movements like the Single Leg Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Intermediate lifters with good balance.
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.
This is one example of how Single Leg Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.