Single-Leg Deadlift

Single-Leg Deadlift trains the glutes, hamstrings, and back through a hip hinge with a controlled trunk position.

Primary muscle

Glutes

Primary musclesGluteus maximus, Hamstrings, Erector spinae

Secondary musclesHip adductors, Quadriceps, Latissimus dorsi, Forearms

Equipment

Barbell

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How to perform Single-Leg Deadlift

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Single-Leg Deadlift, balance on the working foot with a soft knee, square the hips, and hold the load close to the thigh.
Brace around the trunk, set the shoulders, and keep the load close before pushing the hips backward.
Push the hips backward while the knees remain softly bent and the torso tips as one controlled unit.
Stop when the hamstring stretch starts to change the back position. Do not force the weight toward a set depth.
Drive through the floor and bring the hips forward to stand tall without leaning back, then reverse the path under control when the exercise begins from standing.

Common Single-Leg Deadlift mistakes

Rounding to gain range

Stop the hinge or floor pull before the spine rounds; more depth is not useful when position changes.

Load moving away

Keep the weight close to the legs so the glutes and hamstrings do most of the work.

Losing whole-foot pressure

Do not rock onto the toes or heels. Keep the load balanced over the middle of each foot.

Rushing the reversal

Control the transition and avoid bouncing out of the bottom or jerking the load from the floor.

When to modify or choose another exercise

Rounding to gain range: Stop the hinge or floor pull before the spine rounds; more depth is not useful when position changes.
Losing whole-foot pressure: Do not rock onto the toes or heels. Keep the load balanced over the middle of each foot.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Single-Leg Hinge: Use the free hand on a stable support while learning level hips and balance.
For Single-Leg Deadlift, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.

How to use Single-Leg Deadlift in a training program

Where it fits in a session

Use Single-Leg Deadlift early in a workout focused on glutes, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6 per side	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12 per side	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Follow Single-Leg Deadlift with Bulgarian Split Squats or Seated Leg Curls for additional leg training.
Place grip-intensive work such as Barbell Bent Over Rows after the hinge only when the hands and back can remain controlled.

Scale the movement