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Also known as: Staggered stance deadlift.

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Technique

  1. Stand with one foot slightly ahead of the other, with the back foot’s toes touching the floor.
  2. Hinge at the hips while holding weights,lowering them toward the floor.
  3. Push through the front heel to return to a tall standing position.

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Form tips

  • Most of the weight should be loaded on the front leg.
  • Use the back leg only for balance.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Neck
  • Quadriceps
  • Back
  • Shoulders
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
Joint movements
Trunkextension
Hipextension
trains stretches

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Progressions

e0ji

One-leg deadlift

Intermediate
e0jj

Single kettlebell one-leg deadlift

Intermediate
e13w

Single dumbbell one-leg deadlift

Intermediate
e13x

Single dumbbell front squat

Novice
e0k6

Overhead lunge

Novice
e0dw

Deadlift

Beginner - Elite
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.