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legs

Single Leg Bodyweight Deadlift

Standing on one leg, you bow forward from the hip while the other leg stretches out behind you. Trains balance and the back of the thighs and buttocks.

intermediatebodyweight

Single Leg Bodyweight Deadlift, start position
START
Single Leg Bodyweight Deadlift, end position
END
BEFORE YOU START1
  1. Find a clear spot; stand near a wall or rack to touch for balance if needed.
HOW TO DO IT

Get into position

  1. Stand tall on your right leg with the knee slightly bent.
  2. Lift your left foot just off the floor behind you.
  3. Hold your arms out to the sides or in front for balance.

Check: You are balanced on one slightly bent leg, standing tall.

Hinge forward

  1. Push your hips back and bow forward from the hip, keeping your back flat.
  2. Let your left leg stretch out straight behind you as your trunk comes forward.
  3. Stop when your trunk and back leg are about level with the floor.

Check: Your trunk and back leg make a straight line level with the floor, your hips are square to the floor, and your standing knee is slightly bent.

Stand up

  1. Drive your hips forward to stand tall again, bringing the back leg down.
  2. Squeeze your buttocks at the top.

Check: You are standing tall on one leg again.

That is one rep. Do all the reps on one leg, then switch.

Breathe in and brace before you lower; lower for 2 to 3 seconds; breathe out as you stand up.

MUSCLES WORKED
Single Leg Bodyweight Deadlift: muscles worked, front view
Single Leg Bodyweight Deadlift: muscles worked, back view

hamstringsglutescore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Hips opening so the back leg swings out to the side. Fix: Keep both hip bones pointing at the floor; point the back foot's toes down.
  • Rounding the back. Fix: Keep your back flat; go less far.
  • Standing knee locked straight. Fix: Keep a slight bend.
SAFETY1
  • Touch a wall or rack for balance until the movement feels steady.
RELATED EXERCISES

easier: dumbbell stiff leg deadlift

variants: bird dog

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