Primary
Functional
Secondary
Hamstrings, Glutes, Core
Equipment
None
Difficulty
Intermediate
Type
Hinge
See how Single-Leg Deadlift (Bodyweight) could fit a workout
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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The bodyweight single-leg deadlift trains the hip hinge pattern unilaterally while challenging balance and body awareness. This fundamental movement prepares you for loaded single-leg RDLs and builds the stability required for athletic movements like sprinting and cutting.
When to use it
Use for balance training, warm-ups, or active recovery.
Who it's for
All levels working on balance and single-leg stability.
Think of your body as a seesaw—as your torso lowers, your back leg rises to counterbalance. Keep your hips square and resist the urge to open your hip toward the ceiling. Your standing knee should maintain a slight bend throughout.
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Also targets: Hamstrings, Glutes, Core
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Stand on your right leg with a slight knee bend.
Hinge at the hip, extending left leg behind you.
Lower torso until parallel to ground while extending back leg.
Keep back flat and hips square throughout.
Return to standing by engaging glutes and hamstrings.
Think of your body as a seesaw pivoting at the hip.
Keep your hips level, dont rotate open.
Focus on a spot on the floor for balance.
Extend arms for counterbalance if needed.
Use in warm-ups to groove the single-leg hinge pattern, as balance training, or as active recovery work. Progress to weighted versions once you can perform 10 controlled reps per side without losing balance. Program 3-4 sets of 8-10 reps per side with 45-60 seconds rest.
Rounding the back during the hinge.
Changing your back position during the Single-Leg Deadlift (Bodyweight) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Hip opening to the side instead of staying square.
Losing hip position during the Single-Leg Deadlift (Bodyweight) 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.
Not hinging deep enough.
Hip hinge movements like the Single-Leg Deadlift (Bodyweight) depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Bending the standing knee too much.
Letting your knees drift away from the intended line during the Single-Leg Deadlift (Bodyweight) changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
All levels working on balance and single-leg stability.
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: 3-4 sets of 8-10 reps per leg. Rest 45-60 seconds.
This is one example of how Single-Leg Deadlift (Bodyweight) 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 (Bodyweight)
The Single-Leg Deadlift (Bodyweight) primarily targets the Hamstrings, Glutes, making it an effective exercise for functional development. Secondary muscles worked during the Single-Leg Deadlift (Bodyweight) include Lower Back, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip Stabilizers, Ankle Complex.
The Single-Leg Deadlift (Bodyweight) is rated as intermediate difficulty, meaning it requires some training experience. All levels working on balance and single-leg stability. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Deadlift (Bodyweight), the recommended approach depends on your goals. 3-4 sets of 8-10 reps per leg. Rest 45-60 seconds. For strength, use 6-8 reps per leg. For muscle growth, perform 10-12 reps per leg. For endurance, complete 15-20 reps per leg.
Yes, the Single-Leg Deadlift (Bodyweight) can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting functional.
Good alternatives to the Single-Leg Deadlift (Bodyweight) include: Romanian Deadlift, Single Leg RDL, Single-Leg Squat to Box. These exercises target similar muscle groups as the Single-Leg Deadlift (Bodyweight) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.