Single Leg Deadlift | Illustrated Exercise Guide

Primary muscles: Hamstrings
Secondary muscles: Glutes, quads, lower back
Equipment: No equipment, dumbbells, or kettlebell

Single Leg Deadlift Instructions

1. Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.
2. Start bending at the hips and extend your free leg behind you.
3. Lower your torso until you’re parallel to the floor.
4. Return to the starting position and repeat with the opposite leg.

Proper Form And Breathing Pattern

While doing the single leg deadlift, keep the knee slightly bent, your abs in tight, your spine neutral and bend at the hips. Breathe in as you lower your torso, keep your weight back on your heels, and don’t round your back.

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Exercise Benefits

The single leg deadlift works the hamstrings and the glutes and challenges core stability and strength. This exercise also improves balance and posture and increases muscle strength.

Single Leg Deadlift Demonstration

Sets And Reps

Do 2 or 3 sets of 15 to 20 reps on each side. If you want to increase the challenge you can grab a set of dumbbells or use a kettlebell, just remember to keep the arms straight and your spine neutral throughout the entire movement.

Calories Burned

To calculate the number of calories burned doing the single leg deadlift, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Back leg lifts
Calf Raises
Clamshell
Step up with knee raise

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