Technique
- Stand on one leg, keeping a slight bend in the knee, with the other leg extended behind you for balance.
- Hold a Dumbbell in one hand.
- Hinge forward at the hips while simultaneously lifting the free leg behind you.
- Lower the weight towards the ground, maintaining a straight back.
- Return to the starting position by engaging your glutes and hamstrings.
Form tips
- Keep your back straight, avoiding rounding or arching during the forward hinge.
- Focus on a slow and controlled descent and ascent, avoiding using momentum.
- Ensure proper balance by keeping your hips squared and facing forward.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Neck
- Quadriceps
- Back
- Shoulders
- Pelvis
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Calisthenics skills
Other disciplines
Regressions
One-leg hinge
Novice
Variations
Single kettlebell one-leg deadlift
Intermediate
View Similar Exercises
View Similar Exercises
Double dumbbell one-leg deadlift
Intermediate
One-leg deadlift
Intermediate
Kickstand deadlift
Novice
Zercher deadlift
Novice
Single kettlebell clean
Intermediate
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