SINGLE LEG DEADLIFT
Unilateral Posterior Chain & Balance Builder
Primary Muscles
Exercise Description
The single leg deadlift is a unilateral hip hinge exercise that builds posterior chain strength, balance, and stability. Standing on one leg, hinge at the hips while extending the non-working leg behind you, then return to standing.
How To Perform
Stand on one leg holding a dumbbell in the opposite hand (or use bodyweight).
Keep a slight bend in your standing knee and brace your core.
Hinge at the hips, pushing your elevated leg straight back as your torso lowers forward.
Keep your back flat and chest proud throughout the movement.
Lower until you feel a stretch in your hamstring, typically when your torso is parallel to the floor.
Drive through your standing heel to return to the starting position, squeezing your glute at the top.
Expert Tips
Hinge from the hips - This is not a squat. Push your hips back while keeping your back straight.
Keep hips square - Avoid rotating your hips. Keep them level and facing forward throughout the movement.
Maintain neutral spine - Don't round your lower back. Keep your chest up and core braced.
Use a counterbalance - Holding weight in the opposite hand from your standing leg helps with balance.
Common Mistakes
Rounding the lower back - This risks injury. Keep your spine neutral by bracing core and maintaining chest up.
Hip rotation - Hips opening up reduces stability and posterior chain engagement. Keep hips square.
Squatting instead of hinging - Excessive knee bend makes it a squat. Focus on hip hinge with slight knee bend.
Going too deep - Only go as low as you can while maintaining form. Hamstring flexibility varies.
Video Guide – Single Leg Deadlift
The single leg deadlift is a powerhouse exercise that simultaneously builds posterior chain strength, improves balance, and enhances functional movement patterns. Unlike bilateral deadlifts where your stronger side can compensate, the single leg variation forces each side to work independently, exposing and correcting imbalances. This makes it invaluable for athletes and anyone looking to build resilient, balanced lower body strength.
What makes this exercise particularly valuable is its transfer to real-world movements and sports. Running, jumping, changing direction—all these activities happen primarily on one leg at a time. Training unilaterally prepares your body for these demands far better than bilateral movements alone. Additionally, the balance component activates numerous stabilizer muscles throughout your hips, core, and ankles that get neglected in traditional two-legged exercises.
Watch the demonstration video carefully. Notice how the movement is a pure hip hinge—the hips push back while the torso lowers forward, maintaining a straight line from head to extended heel. The standing knee has just a slight bend that doesn't change throughout. The hips remain square to the ground without rotation. This controlled movement pattern is what builds strength and prevents injury.
Incorporate single leg deadlifts 1-2 times per week in your lower body training. They work excellently as a main hamstring exercise for 3 sets of 8-12 reps per leg, or as an accessory movement after heavy compound lifts. Start with bodyweight to master the balance and hip hinge pattern, then gradually add load with a dumbbell in the opposite hand. Progress slowly—this exercise requires both strength and motor control, which develop at different rates.
Equipment Required
- • Dumbbell or kettlebell (optional—can be performed with bodyweight)
- • Wall or chair for balance assistance (beginners)