Single-Leg Deadlift
Excellent unilateral hinge that improves balance, hamstring strength, and corrects imbalances
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings and glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Stand on one leg holding weight in opposite hand
- Step 2: Hinge at hips while extending free leg back
- Step 3: Lower until stretch in standing hamstring
- Step 4: Drive hips forward to stand tall
- Step 5: Complete reps then switch legs
Equipment
- Dumbbell or none optional
Coaching tips
Benefits
Excellent unilateral hinge that improves balance, hamstring strength, and corrects imbalances
Common mistakes
Rounding the lower back or losing balance
Make it harder
Add dumbbells or slow the lowering phase
Make it easier
Use a smaller range or hold support
Breathing
Inhale hinging forward, exhale driving up
Build a workout with this exercise
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Beginner · 3 sets × 15-20 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.