Single-Leg Deadlift (Bodyweight)
Primary
Functional
Secondary
Hamstrings, Glutes, Core
Equipment
None
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single-Leg Deadlift (Bodyweight) is a functional hip hinge movement that primarily targets your functional. Use for balance training, warm-ups, or active recovery.
Everything You Need to Know About the Single-Leg Deadlift (Bodyweight)
The Single-Leg Deadlift (Bodyweight) is a intermediate difficulty exercise that targets your Hamstrings and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for balance training, warm-ups, or active recovery. This timing makes the most of your workout and helps you get better results. Who is this for? All levels working on balance and single-leg stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single-Leg Deadlift (Bodyweight) — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Single-Leg Deadlift (Bodyweight)?
- 1
Stand on your right leg with a slight knee bend.
- 2
Hinge at the hip, extending left leg behind you.
- 3
Lower torso until parallel to ground while extending back leg.
- 4
Keep back flat and hips square throughout.
- 5
Return to standing by engaging glutes and hamstrings.
What are the best tips for the Single-Leg Deadlift (Bodyweight)?
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.
Common Single-Leg Deadlift (Bodyweight) mistakes
Rounding the back during the hinge.
A compromised back position during the Single-Leg Deadlift (Bodyweight) puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Hip opening to the side instead of staying square.
Losing hip position during the Single-Leg Deadlift (Bodyweight) shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Not hinging deep enough.
Hip hinge movements like the Single-Leg Deadlift (Bodyweight) demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Bending the standing knee too much.
Letting your knees collapse inward during the Single-Leg Deadlift (Bodyweight) puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Single-Leg Deadlift (Bodyweight) — who it's best for
All levels working on balance and single-leg stability.
How to Program the Single-Leg Deadlift (Bodyweight)
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.
What are good alternatives to the Single-Leg Deadlift (Bodyweight)?
Romanian Deadlift
Single Leg RDL
Single-Leg Squat to Box
Other Variations
- Weighted Single-Leg Deadlift
- Reach to Target
- SLDL to Row
- Stiff-Leg Single-Leg Deadlift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Leg Deadlift (Bodyweight) — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Start near a wall for balance support.
- Keep slight bend in standing knee.
- Progress to weights when ready.