Technique
- Stand on one leg with a slight bend in the knee.
- Hinge forward at the hips while simultaneously lifting the free leg straight behind you.
- Lower your torso until it is roughly parallel with the floor, then return to the starting position by contracting the glutes and hamstrings.
Form tips
- Keep your back straight and avoid rounding or arching during the hinge.
- Keep your hips squared and facing forward.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Spine
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Flexibility
Balance
Other disciplines
Joint movements
Progressions
Banded single-leg deadlift
Novice
One-leg deadlift
Intermediate
Single kettlebell one-leg deadlift
Intermediate
Single dumbbell one-leg deadlift
Intermediate
One-leg deadlift knee crunch
Intermediate
One-leg hinge hop
Novice
Variations
Back scale
Novice
One-leg deadlift
Intermediate
Double dumbbell one-leg deadlift
Intermediate
View Similar Exercises
View Similar Exercises
Deep lunge
Novice
Reverse lunge
Novice
Pigeon squat
Novice
Front-Staggered Squat
Novice
Half archer squat
Novice
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