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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per leg. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Single Leg Deadlift as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Leg Deadlift. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Leg Deadlift is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.