All exercises
Single Leg Deadlift
Single Leg Deadlift builds hip-hinge strength, balance, and control through the posterior chain. A fun cue: imagine "reaching the heel back" rather than bending forward—this keeps the movement athletic.
Instructions
Stand on one leg with a slight bend in the knee. Hinge at the hips while extending the free leg backward, keeping the torso and lifted leg in line. Lower the torso until it is nearly parallel to the ground while maintaining a neutral spine. Push through the standing foot to return to the upright position with control.
Avoid Common Mistakes
• rounding the lower back
• rotating the hips open
• losing balance due to rushing
• bending the knee excessively
Variations
• with bodyweight
• with dumbbells or kettlebell
• with pause at the bottom
• slow controlled lowering
• alternating legs
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
none, dumbbells