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Single-Leg Deadlift

Hamstrings · Hinge

Generic hinge demo. Follow the steps below for this exact exercise.

HingeCompoundOne side at a time

A one-legged hinge with no weight, training the hamstrings, glutes and balance at the same time.

Difficulty
Moderate
Tracking
Measured in reps

Muscles worked

HamstringsGlutesCoreBack

Equipment

Bodyweight

How to do it

  1. Stand on one leg with a soft bend in that knee and your arms hanging down.
  2. Keeping your back flat, hinge forward at the hip while the free leg extends straight behind you.
  3. Lower until your torso and back leg are close to parallel with the floor.
  4. Squeeze the glute of the standing leg to return upright, then finish the reps and switch sides.

Coaching cues

  • Keep the hips square, the free leg should not open out to the side.
  • Touch a wall with your fingertips for balance while you learn the movement.