Exercises · IA-HIP-EXE-004

Single-Leg Deadlift

Learn the single-leg deadlift for glute, hamstring and balance strength, with form cues, easier versions and progressions.

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Start and finish demonstration of Single-Leg Deadlift — **Start and finish**Use the written steps below for the full technique and safety guidance.

At a glance

Exercise profile

Target muscles: gluteus maximus, hamstrings
Exercise type: Strength and balance
Equipment: None; dumbbell or kettlebell optional
Mechanics: Compound
Movement pattern: Hip hinge (unilateral)
Experience level: intermediate
Secondary muscles: gluteus medius, adductor magnus, erector spinae

Single-leg posterior-chain strength

What this exercise works

The single-leg deadlift loads the standing-side gluteus maximus and hamstrings while the gluteus medius, trunk and foot maintain balance.

Anatomy highlighting the structures involved in Single-Leg Deadlift — **Teal** — primary muscles doing most of the workRed — secondary muscles assistingGrey — stabilizers and surrounding anatomy

Primary emphasis

gluteus maximus
hamstrings

Secondary muscles

gluteus medius
adductor magnus
erector spinae

Stabilizers

abdominal muscles
foot and ankle stabilizers
quadriceps

Movement and joint actions

Single-leg hip flexion and extension
Pelvic stabilization
Anti-rotation trunk control

Muscle contribution changes with position, range, resistance and individual technique.

Why it can help

Potential benefits and carryover

Benefits depend on technique, dosage, consistency and whether the exercise suits the person. Sport carryover means supporting the physical demands of the activity—not guaranteeing performance or preventing injury.

Everyday benefits

Combines hip strength with balance and pelvic control
Identifies and trains side-to-side differences
Strengthens the posterior chain with little or no equipment
Builds control through a functional single-leg hinge

Training carryover

Supports unilateral deadlifts, split squats and loaded carries
Improves hip control during single-leg strength work
Challenges the trunk to resist rotation while hinging

Sport carryover

Supports single-leg control during running, landing and direction changes
Builds balance and posterior-chain strength used in field and court sports

Technique

Single-Leg Deadlift tips

Use these cues to keep the movement controlled and focused on its intended purpose.

Keep a soft bend in the standing knee and hinge from the hip.
Keep both hip bones facing the floor instead of opening the pelvis.
Reach the free leg long behind you rather than trying to touch the ground.
Use a wall or chair for light support until the movement is steady.

Overview

The single-leg deadlift combines a hip hinge with single-leg balance: you bend forward from the hip on one leg while the other leg extends behind you. It strengthens the glutes and hamstrings while training the hip to keep the pelvis level — useful for walking, stairs, running and lifting.

Start with light or no weight and master balance first. This is a progression from the two-footed hip hinge.

How to Do It

Stand tall on one leg with a soft knee.
Push your hips backward and hinge forward, keeping your back in a comfortable neutral line.
Let the free leg extend straight behind you as your torso lowers.
Stop when your torso is roughly parallel to the floor or your balance is challenged.
Squeeze the glute of the standing leg and return to standing.
Repeat on the same leg, then switch sides.

What You Should Feel

Effort in the glute and hamstring of the standing leg, with the hips staying level. Stop if you feel sharp hip pain, groin pinching or if the knee twists.

Common Mistakes

Rounding the back to reach lower
Rotating the hips open instead of keeping them square
Rushing the movement instead of moving slowly and controlled
Bending the standing knee into a squat instead of hinging

Make It Easier

Hold a wall or countertop with one hand for balance
Keep the range small — lower only a short distance
Do the two-footed hip hinge first until the pattern is automatic

Progression

Remove hand support once balance is comfortable
Add light dumbbells or a kettlebell
Slow the lowering phase to 3 seconds
Add a single-leg balance hold at the top

Common Questions

Why is the single-leg deadlift useful?

It trains the glutes and hamstrings while challenging single-leg balance — the same demands as walking, stairs and running. Research on gluteal activation supports hip-extension and balance exercises like this for hip strength.

How do I know if my hips are level?

Imagine a line across the tops of your hip bones. They should stay roughly square and level as you hinge — if one side drops or rotates, shorten the range and slow down.

References

Reiman MP, Bolgla LA, Loudon JK. "A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises." Physiotherapy Theory and Practice. 2012;28(4):257-68. https://pubmed.ncbi.nlm.nih.gov/22007858/
Journal of Orthopaedic & Sports Physical Therapy. "Hip Pain and Mobility Deficits—Hip Osteoarthritis: Revision 2025 Clinical Practice Guideline." https://www.jospt.org/doi/full/10.2519/jospt.2025.0301

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.

Educational information only

This information does not diagnose an injury or replace care from a qualified healthcare professional.