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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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 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.
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: 3-4 sets of 8-10 reps per leg. Rest 45-60 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 (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.
Our library labels Single-Leg Deadlift (Bodyweight) 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 (Bodyweight). 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 (Bodyweight) is no equipment. 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 (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.