Single Leg Deadlift

A Complete Guide To The Single Leg Deadlift

The single leg deadlift is a lower body exercise that works to develop balance, stability, and strength in the glutes, hamstrings, and lower back muscles. Unlike a traditional deadlift, with this exercise you’re only using one leg at a time, thus making it more challenging. The single leg deadlift is great for correcting imbalances between your left and right sides and is a great addition to any lower body workout.


Benefits of the Single Leg Deadlift

When it comes to strength training, the single leg deadlift is a great exercise that provides a wide range of benefits. This exercise is incredibly beneficial for building strength, balance and stability in your lower body, while also providing a great cardiovascular workout.

The single leg deadlift is an excellent exercise for strengthening the large muscle groups in your back and legs — the glutes, hamstrings, quadriceps and calves. It helps to build muscular endurance, improve body coordination and balance, and because of its nature, it also encourages your core muscles to contract, which can help you to further strengthen your core.

Another major benefit of the single leg deadlift is that it helps to improve your overall balance and stability. This is because you are continuously challenging your body by working one side at a time. Working one leg at a time also helps to improve single-side movements such as running and jumping, which can help to prevent injuries during physical activities and sports.

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Finally, the single leg deadlift is also a great cardiovascular exercise. This is because it works the large muscle groups in your body, which helps to improve your overall cardiovascular health and endurance.

Overall, adding the single leg deadlift to your exercise routine can be extremely beneficial. It helps to build strength and muscular endurance in your lower body and can also improve your balance and stability. Additionally, it also provides a great cardiovascular workout. So add this exercise to your routine and reap the rewards of all its many benefits!

How to Perform a Single Leg Deadlift


Before holding a single leg deadlift, be sure you have mastered correct form for a two-legged deadlift. When ready, stand tall with feet shoulder-width apart and a weight in one hand. Keep your chest up and back straight as you prepare to begin.

Start the lift by shifting your weight on to your left heel and extending your right leg backwards. Bend at the hips, keeping your chest and back flat, and reach forward with the weight. Lower your torso until your rear leg is nearly touching the floor, while keeping your torso parallel to the ground. Hold this position and return to starting position. Complete the same number of reps on each side.


Common Mistakes to Avoid

1. Rolling the shoulders: When performing single leg deadlifts, manually rotate your shoulders back and down away from your ears, as if you are doing a pull-up or rowing motion. This will keep your spine in a neutral position throughout the entire exercise.

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2. Rounding the spine: Make sure to keep your chest out and back flat when performing single leg deadlifts to ensure proper technique and make sure you’re getting the most out of the exercise.

3. Overarching the lower back: Be mindful of your lower back throughout the entire exercise. Try to keep it in a neutral position by avoiding any type of arching.



The single leg deadlift is an effective exercise for strengthening and stabilizing the lower body. This exercise helps improve balance, stability, and strength in the glutes, hamstrings, and lower back muscles. When performing the single leg deadlift, be sure to avoid common mistakes like rolling the shoulders, rounding the spine, and arching the lower back. With proper technique and concentration, this exercise can be a valuable asset to any lower body workout.

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