> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# One-leg deadlift
> Intermediate · Dynamic · Unilateral. Strength, balance
Also known as: Single-leg deadlift.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Brian |
| **Video length** | 12 s |
## Technique
1. Position one foot under the center of a Barbell, keeping a slight bend in the knee, with your free leg up behind you and grab the bar.
2. Extend at the knees and hips to lift the bar, engaging your Glutes and Hamstrings, to stand up straight.
3. Hinge at the hips and lower the Barbell towards the ground, maintaining a straight back and lifting the free leg back.
## Form tips
* Keep your back straight and avoid rounding or arching when bending your hips.
* Focus on a slow and controlled descent and ascent, avoiding momentum.
* Keep your hips squared and facing forward during the movement.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Strength
- Hip adductors
- Neck
- Quadriceps
- Legs
- 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
* Flexor digitorum brevis
* Flexor digitorum longus
* Flexor hallucis longus
* Flexor hallucis brevis
## Equipment
## Appears in
## Progressions
Advanced
Intermediate
Intermediate
Intermediate
## Regressions
Novice
Novice
Novice
## Variations
Intermediate
Novice
Novice
Intermediate
Novice
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-leg-deadlift-e0ji). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
