Single Leg Deadlift
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for unilateral lower body work. The Single Leg Deadlift — a compound hip hinge movement — is one of the most effective ways to train your hamstrings, with secondary work on your Gluteus maximus and Erector spinae.
Everything You Need to Know About the Single Leg Deadlift
The Single Leg Deadlift is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral lower body work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters with good balance. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Leg Deadlift
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with no weight.
- Use wall for balance if needed.