Smart Workout Diary

Single Leg Deadlift Bodyweight

The bodyweight single-leg deadlift is a unilateral hip-hinge exercise performed by balancing on one leg while the other leg extends behind you. It primarily trains the glutes and hamstrings while challenging balance, hip control, and trunk stability. It supports lower-body strength, coordination, and movement control without external load.

Demonstration

Single Leg Deadlift Bodyweight — demonstration 1
Single Leg Deadlift Bodyweight — demonstration 2

Instructions

  1. Set up: Stand tall with feet hip-width apart. Shift your weight into one foot, keeping a soft bend in that knee and your arms relaxed by your sides.
  2. Hinge: Brace your abdomen and push your hips back. Let your free leg travel straight behind you as your torso tips forward, keeping your hips as square to the floor as possible.
  3. Lower with control: Descend only as far as you can keep a long, neutral spine and steady balance. Your standing knee should remain slightly bent rather than collapsing inward.
  4. Return: Press the standing foot into the floor and squeeze the glute to bring your torso upright, lowering the rear leg back beside the standing leg. Complete all repetitions on one side, then switch sides.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize balance: Use a wall or light fingertip support while learning, then reduce support as control improves.
  2. Move from the hips: Think of reaching the rear heel backward instead of rounding forward through the spine.
  3. Control alignment: Keep the pelvis level and the standing knee tracking over the middle toes; use a smaller range of motion if either position is lost.
Exercise library