Exercise Tutorial: Single Leg Deadlift
Table of Contents
What Is a Single Leg Deadlift
A Single-Leg Deadlift is a variation of the conventional deadlift, which uses both legs. The Single-Leg Deadlift will have you elevating one leg out behind you as you hinge forwards at the hip. This will challenge your stability as well as increase strength unilaterally. Performing unilateral exercises can help to correct muscular imbalances in the body.
How to Do a Single Leg Deadlift
The Single-Leg Deadlift follows the same cues as the conventional deadlift, with some small differences. Follow these steps to perform the Single-Leg Deadlift:
Begin standing with your feet hip-width apart
Place your hands together in front of the chest, or extended out to the side
Have a slight bend in the knee for the planted foot, and begin to extend the other leg out behind you as you hinge forwards at the hip. Your torso and leg should move simultaneously until they are parallel to the floor
Return to the upright position and repeat
Single Leg Deadlift Form
Some important points to remember are to keep the spine as straight as possible as you perform the Single-Leg Deadlift. This is to avoid any injury to the spine. Keeping the core braced will also help to protect the spine and engage the correct muscles. You should remember to keep the knee in line with the ankle and your weight distributed evenly throughout the midfoot as you perform this exercise.
Single Leg Deadlift Muscles Worked
The Single-Leg Deadlift will work many of the same muscles as the conventional deadlift will. This includes:
Lower Back (Erector Spinae)
Single Leg Deadlift Benefits
There are many benefits to including the Single Leg Deadlift in your routine! These benefits include,
Increased Core Strength
Increased Stability and Balance
Improves Hip Mobility
Works the Entire Lower Extremity Posterior Chain
Promotes Whole Body Movement
Can Progress the Exercise Easily
Single Leg Deadlift Progression
The Single Leg Deadlift is a simple exercise to progress. Once you have mastered the body weight movement, you may begin to add a load. This load can be in the form of a kettlebell, dumbbell, or barbell. To learn how to perform the Single-Leg Deadlift with a load, check out its progressions below!
Single-Leg Deadlift Variation
Kettlebell Single Leg Deadlift
The Kettlebell Single-Leg Deadlift follows the same movement as the Single Leg Deadlift, just using a load. Place one kettlebell in front of the leg that will remain in contact with the ground. Perform the Single Leg Deadlift and reach down and pick up the kettlebell with the hand on the same side as the planted leg.
Keep the hand with the kettlebell extended in front of you as you complete your reps. When you return to the upright position, the kettlebell should be at hip height. You can also perform the Kettlebell Single Leg Deadlift using two kettlebells. This is known as a Double Kettlebell Single Leg Deadlift. Simply place each kettlebell in front of one of the legs and pick them up using each hand.
Single Leg Dumbbell Deadlift
The Single Leg Dumbbell Deadlift follows the same procedure as the Kettlebell Single-Leg Deadlift. Place the dumbbell in front of the stationary leg and reach down to grasp it as you hinge forwards. You can also perform a Double Single Leg Deadlift with the dumbbell by holding a dumbbell in each hand.
Single-Leg Deadlift Barbell
You can perform a Single-Leg Deadlift with a Barbell. This movement does not differ much from a conventional deadlift. You can begin holding the barbell or, with the barbell on the floor. Once you have picked up the barbell, continue begin to perform the Single-Leg Deadlift. Remember to follow all of the cues to achieve proper form and avoid injury. Click here to read about the article!
Walking Single Leg Straight Leg Deadlift Reach
There are many versions of the Walking Single-Leg Straight Leg Deadlift Reach. The version we will explain is commonly used as a dynamic warm up before engaging in sport. Perform the Single-Leg Deadlift using bodyweight on one leg.
As you go through this movement, keep the knee of the planted leg straight. Return to the upright position, take a step forwards, and then proceed to do the Single-Leg Deadlift on the opposite leg. Take turns alternating between each leg as you move forwards in a straight line. This dynamic movement will help to stretch out the hamstrings and the hip flexors before activity.
TRX Single Leg Deadlift
The TRX Single-Leg Deadlift is done using the TRX suspension system. Extend the arms so that you are holding onto the handles of the TRX around hip height. Being to perform the Single-Leg Deadlift as you normally would, except both arms will extend straight out above your head as your torso moves to be parallel with the floor. You will be using the TRX to help provide additional stability as you perform this movement.
