Legs
Bodyweight Single Leg Deadlift
Stand upright with feet hip-width apart. Shift weight onto one leg while slightly bending the knee.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Secondary muscles
- Hamstrings
- Core Stabilizers
- Calves
- Lower Back
Target muscles
- legs
- glutes
- back
How to perform
- 1
Stand upright with feet hip-width apart.
- 2
Shift weight onto one leg while slightly bending the knee.
- 3
Hinge at the hips and extend the opposite leg backward.
- 4
Lower your torso forward while keeping your back straight.
- 5
Reach toward the floor with your hands for balance.
- 6
Keep hips square and core engaged throughout.
- 7
Return slowly to the standing position by driving the hips forward.
- 8
Repeat all reps before switching legs.
Safety & form
Train smart. Read these notes before adding heavy load.
