A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.
To do a single-leg deadlift:
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Stand on one leg, keeping a slight bend in that standing knee. Hold a dumbbell or kettlebell in the opposite hand.
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Hinge at the hip to lower the weight towards the floor, keeping your back flat and core engaged. Focus on driving your hips back as you descend.
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Reach the weight down towards the floor, keeping your leg straight but not locking out the knee. Go down as far as you can while maintaining good form.
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Once you feel a stretch in the hamstring of the working leg, reverse the motion by driving through your heel to stand back up to the starting position.
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Keep your torso upright and avoid rounding your back. Your raised leg should lift straight back as you stand up.
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Repeat for the desired number of reps, then switch sides and complete the same number on the other leg.
The single-leg deadlift primarily targets the hamstring and glute of the working leg. It also challenges core stability and balance.
Start with a lighter weight and focus on control and proper technique before increasing the load.
here are some youtube videos for you to learn more about how to do single-leg deadlift
Video 1: Single Leg Deadlift
Video 2: Modified Single Leg Romanian Deadlift
Video 3: How to improve your single leg deadlift & balance | The MSK Physio
Video 4: Dumbbell Single Leg RDL
Video 5: Kettlebell Single Leg Deadlift: the one exercise you should master
Video 6: One Kettlebell Single Leg Deadlift
Video 7: Single-Leg Deadlift - Glute Strengthening Exercises for Runners
Video 8: Rotational Single-leg Deadlift
Video 9: Body Weight Single Leg Deadlift
Video 10: Single Leg Hinge & Single Leg Deadlift - Tangelo Health