Single Leg Deadlift

What is a Single Leg Deadlift?

A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.

How do you do a Single Leg Deadlift?

  • Step 1

    Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.

  • Step 2

    Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.

  • Step 3

    Lift your extended leg and pitch your body forward until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.

How do you modify a Single Leg Deadlift?

  • Single Leg Deadlift for Prenatal

  • Single Leg Deadlift for Beginners

  • Advanced Single Leg Deadlift

  • Single Leg Deadlift for Weak Lower Back

  • Single Leg Deadlift for Tight Hips

What are the benefits of a Single Leg Deadlift?

  • Leg Strength

  • Core Strength

  • Balance

Expert opinion

Single-leg deadlifts can improve balance and fix strength imbalances in the hips.

Make sure your back stays flat and neutral throughout the movement.

Matt Tapply,BRICK in Boston

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