Single-Leg Deadlift

The Single-Leg Deadlift is a functional exercise that focuses on strengthening the hamstrings, glutes and core muscles. This exercise improves balance, stability and muscle coordination, making it ideal for those looking to build a stronger and more stable body. :contentReference[oaicite:0]{index=0}

Correct Execution of the Single-Leg Deadlift

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and a slight bend in your knees.
  2. Shift your weight to your right leg and slowly lift your left leg back while keeping your back straight and your upper body lowered forward.
  3. Lower the upper body until it is almost parallel to the floor and the left leg is extended back in line with the body.
  4. Keep the hips square to the floor and avoid rotation.
  5. Engage core muscles and press through right heel to return to starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Rotation of the hips: Make sure the hips remain parallel to the floor to avoid unnecessary strain on the lower back.
  • Rounding the back: Keep the back neutral and avoid arching it to maintain proper form.
  • For fast movements: Perform the exercise at a controlled pace to ensure balance and muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without weight to focus on balance and technique.
  • Advanced: Hold a dumbbell or kettlebell in the opposite hand of the standing leg to increase resistance.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions per leg, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your torso and exhale as you return to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Deadlift:

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