Mastering The Single Leg Deadlift: Your Guide To Strength & Balance

Dr. Elwin Harber DDS 24 Jun 2025

The single leg deadlift is more than just an exercise; it's a foundational movement that unlocks unparalleled benefits for your body, from enhancing balance and stability to correcting muscular imbalances. Often hailed as a cornerstone in functional fitness, this unilateral exercise challenges your body in ways traditional bilateral movements simply cannot, preparing you for the dynamic demands of everyday life and athletic pursuits.

Whether you're an elite athlete striving for peak performance or someone simply looking to move with greater ease and reduce injury risk, incorporating the single leg deadlift into your routine can be a game-changer. It demands precision, focus, and coordination, making it a powerful tool for developing a robust, resilient physique. This comprehensive guide will delve into everything you need to know about this incredible exercise, ensuring you harness its full potential safely and effectively.

What is the Single Leg Deadlift?
Why Embrace the Single Leg Deadlift?
Muscles Activated by the Single Leg Deadlift
Types and Progressions of the Single Leg Deadlift
Mastering the Single Leg Deadlift Technique
Who Should Do the Single Leg Deadlift?
Programming the Single Leg Deadlift into Your Routine
Common Mistakes and How to Avoid Them

What is the Single Leg Deadlift?

At its core, the single leg deadlift is a unilateral strength exercise that challenges your body to perform a traditional deadlift movement pattern while balancing on one leg. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you, creating a counterbalance as your torso hinges forward. It's a highly functional movement that mimics many real-world activities, from running and jumping to simply walking upstairs.

Unlike bilateral exercises where both legs work simultaneously, the single leg deadlift isolates one side of the body, forcing it to bear the entire load. This isolation is crucial for identifying and correcting strength discrepancies between your left and right sides. While it challenges the same muscles as a conventional deadlift, the unilateral nature of the single leg deadlift intensifies the demand on stabilizing muscles, particularly those around the core and ankle, leading to superior improvements in balance and coordination. It's a sophisticated movement that, when performed with good form, offers a wealth of benefits far beyond just building muscle.

Why Embrace the Single Leg Deadlift?

The single leg deadlift stands out as one of the best exercises for checking several crucial boxes in your fitness journey. Its unique unilateral nature provides a cascade of benefits that are often overlooked in training programs heavily focused on bilateral movements. Here's why you should seriously consider making it a staple:

Strengthens Imbalances Between Sides: One of the primary advantages of the single leg deadlift is its ability to highlight and strengthen muscular imbalances. Most individuals have a dominant side, leading to one leg being stronger or more stable than the other. By working each leg independently, this exercise forces the weaker side to catch up, leading to more balanced overall strength and reduced risk of injury. When performed with good form, it will strengthen imbalances between sides, contributing to a more symmetrical and functional physique.
Improves Balance and Stability: The very act of balancing on one leg while hinging forward significantly challenges your proprioception and core stability. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance. This enhanced balance translates directly to improved performance in sports, better coordination in daily activities, and a reduced risk of falls, especially as one ages.
Builds Glute and Hamstring Strength: The single leg deadlift is a phenomenal exercise for targeting the posterior chain. It specifically hammers your stance leg hamstring and the gluteus maximus, the largest extensor muscle of the hip, responsible for hip power and propulsion during activities like walking, running, and jumping. This focused engagement leads to significant strength gains in these crucial muscle groups, which are vital for power, speed, and injury prevention.
Increases Core Engagement: Maintaining a stable torso throughout the movement requires intense activation of your core muscles. This isn't just about your rectus abdominis; it engages your obliques, transverse abdominis, and lower back stabilizers. This deep core engagement is essential for protecting your spine and transferring force efficiently throughout your body.
Application to Sport and Daily Life: Think about how often you move on one leg – running, walking, climbing stairs, kicking a ball. The single leg deadlift directly translates to these movements, making you more efficient and powerful in your chosen sport or simply navigating your day. It’s an ultimate bonus exercise to stimulate your posterior chain and enhance real-world functional strength.

In essence, the single leg deadlift is an ideal exercise for anyone looking to increase core engagement, improve balance, and build glute and hamstring strength from a different angle than traditional deadlifts. It’s a highly efficient movement that delivers comprehensive benefits.

Muscles Activated by the Single Leg Deadlift

The single leg deadlift is a compound exercise, meaning it works multiple muscle groups simultaneously. This comprehensive activation is part of what makes it so effective. Here’s how your musculature gets challenged, demonstrating the full scope of its impact:

Hamstrings: These are primary movers, especially in the Romanian deadlift variation. They work eccentrically to control the descent and concentrically to extend the hip and return to the upright position. They are crucial for both strength and flexibility.
Gluteus Maximus: As the largest extensor muscle of the hip, the gluteus maximus is heavily engaged. It's responsible for hip power and propulsion during activities like walking, running, and jumping. The single leg deadlift provides an excellent stimulus for glute development, contributing to both aesthetics and athletic performance.
Gluteus Medius: Often overlooked, the gluteus medius plays a critical role as a hip stabilizer, particularly when balancing on one leg. It prevents the standing hip from collapsing inward, maintaining proper alignment and stability throughout the movement. Strengthening this muscle is vital for knee health and preventing common lower body injuries.
Ankles: The muscles and connective tissues around the ankles work tirelessly to maintain balance. They are constantly making micro-adjustments to keep you stable, significantly improving ankle strength and proprioception.
Core: This includes the deep abdominal muscles (transverse abdominis), obliques, and erector spinae (lower back muscles). The core acts as a rigid pillar, preventing unwanted rotation and excessive spinal flexion or extension. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance. A strong core is fundamental for safe and effective execution of the single leg deadlift and for overall spinal health.

This intricate interplay of muscles makes the single leg deadlift a highly efficient exercise, delivering a comprehensive workout for your posterior chain and core while simultaneously refining your balance and stability.

Types and Progressions of the Single Leg Deadlift

There are dozens of ways to do the single leg deadlift (SLDL), but these progressions will bring you up to speed and cover most of your bases. Understanding the different variations and how to progress through them is key to maximizing your gains and minimizing injury risk.

The Single Leg Romanian Deadlift (SLRDL)

The single leg Romanian deadlift is perhaps the most common and widely recognized variation. It focuses heavily on the hip hinge pattern, with less knee bend than a conventional deadlift. The traditional single leg romanian deadlift builds pelvis stability and hammers your stance leg hamstring, perfect for lighter loads and refining control.

Benefits: Learn how to perform the single leg romanian deadlift, a unilateral exercise that can improve hamstring and glute health, balance and stability, and application to sport. It’s excellent for developing the eccentric strength of the hamstrings and improving hip mobility.

Muscles Worked in Single Leg Romanian Deadlifts: Primarily hamstrings, gluteus maximus, gluteus medius, and the entire core for stabilization.

The Single Leg Kettlebell Deadlift

This variation typically involves holding a kettlebell in the opposite hand of the standing leg (contralateral loading) or in the same hand (ipsilateral loading). The kettlebell's unique shape and center of mass can alter the balance challenge and muscle activation.

Benefits: All beginners as well as seasoned professionals should be using the single leg kettlebell deadlift to create a stable foundation for their kettlebell training. It's particularly effective for improving grip strength and anti-rotation core stability due to the offset load.

Other Single Leg Deadlift Variations

While the SLRDL and kettlebell variations are staples, the single leg deadlift can be performed with various implements and slight modifications:

Dumbbell Single Leg Deadlift: Similar to the kettlebell version, offering versatile loading options.
Barbell Single Leg Deadlift: A more advanced variation that requires significant balance and core strength, often performed with very light weight or just the bar to perfect form.
Deficit Single Leg Deadlift: Standing on an elevated surface to increase the range of motion, further challenging hamstring flexibility and strength.
Single Leg Deadlift with Counterbalance: Holding a light weight straight out in front of you can help with balance initially, allowing you to focus on the hip hinge pattern.

Progressing through these variations allows you to continually challenge your body as your strength and balance improve. Start with bodyweight or very light loads to master the movement pattern before adding significant weight.

Mastering the Single Leg Deadlift Technique

Although this strength exercise comes with plenty of benefits, it demands a lot in return, primarily in terms of proper form. It’s easy to mess up the hip hinge (the movement pattern) if you're not careful, which can negate the benefits and even lead to injury. We break down the single leg deadlift technique to ensure balanced leg strength and focus on key cues:

Starting Position: Stand tall with your feet hip-width apart. Shift your weight onto one leg, keeping a slight bend in the knee of your standing leg. The non-standing leg can be slightly bent or straight, ready to extend behind you.
The Hip Hinge: This is the most critical part. Initiate the movement by pushing your hips straight back, as if reaching for a wall behind you with your glutes. Allow your torso to hinge forward, keeping your back straight and core engaged. Your non-standing leg should extend straight back behind you, acting as a counterbalance. Avoid squatting down; the movement should primarily come from the hip.
Maintain a Neutral Spine: Throughout the entire movement, strive to keep your back flat and your spine neutral. Avoid rounding your back or hyperextending your lower back. Your gaze should be fixed a few feet in front of you on the floor to help maintain head and neck alignment.
Control the Descent: Lower the weight (or your hands, if bodyweight) towards the floor in a controlled manner. The goal isn't to touch the floor but to feel a stretch in the hamstring of your standing leg. Only go as far as you can maintain good form and a neutral spine.
Return to Start: Drive through the heel of your standing foot, squeezing your glutes to extend your hip and return to the upright starting position. Bring your non-standing leg back to meet the standing leg. Avoid using momentum; the movement should be smooth and controlled.
Focus on Stability: Keep your hips level throughout the movement. Avoid letting the non-standing hip rotate open or drop. Imagine a straight line from your head to your extended heel.

Practice with bodyweight first, focusing solely on the hip hinge and balance. Once you can execute the movement flawlessly, gradually add light weight. Remember, quality of movement always trumps the amount of weight lifted.

Who Should Do the Single Leg Deadlift?

The single leg deadlift is a versatile exercise that offers significant benefits across a wide spectrum of individuals. It’s a variation of the traditional deadlift that targets muscles from a different angle, making it ideal for anyone looking to increase core engagement, improve balance, and build glute and hamstring strength. Find out the benefits, muscles worked, who should do it, and how to program it in your training:

Athletes: Whether you're a runner, soccer player, basketball player, or engage in any sport requiring explosive power, agility, and unilateral movement, the single leg deadlift is indispensable. It directly translates to improved sprinting speed, jumping height, and change-of-direction ability by strengthening the posterior chain and enhancing balance.
Individuals with Muscular Imbalances: If you notice one side of your body feels weaker or less stable than the other, this exercise is a powerful tool for correction. It forces each leg to work independently, promoting balanced strength development.
People Seeking Injury Prevention: By strengthening the glutes, hamstrings, and stabilizers around the knee and ankle, the single leg deadlift helps to prevent common injuries like hamstring strains, ACL tears, and ankle sprains. Improved balance also reduces the risk of falls.
Anyone Looking to Improve Balance and Stability: From navigating uneven terrain to simply feeling more confident and stable on your feet, the balance benefits of the single leg deadlift are profound. This is particularly valuable for older adults or those recovering from lower body injuries.
Those Aiming for Enhanced Core Strength: The constant demand for core engagement throughout the movement makes it an excellent exercise for building a strong, resilient core that supports spinal health and improves overall functional movement.
Beginners to Advanced Lifters: While it can seem intimidating, beginners can start with bodyweight or light support (like holding onto a wall) to learn the movement pattern. Seasoned professionals will find it invaluable for refining control, addressing weaknesses, and adding a new dimension to their strength training.

In essence, if you move on two legs, you can benefit from training on one. The single leg deadlift is a fundamental movement that contributes to a more robust, injury-resilient, and high-performing body.

Programming the Single Leg Deadlift into Your Routine

Integrating the single leg deadlift into your training program requires thoughtful consideration to ensure effectiveness and prevent overtraining. While this strength exercise comes with plenty of benefits, it demands a lot in return, particularly in terms of recovery and attention to form.

Frequency: For most individuals, incorporating the single leg deadlift 1-2 times per week is sufficient. If you're new to the exercise, start with once a week to allow your body to adapt to the new demands on balance and stability.

Placement in Workout: Due to its technical nature and the high demand on balance and core stability, it's generally best to perform the single leg deadlift early in your workout, after your warm-up, when you are fresh and can focus on form. It can serve as your primary lower body exercise on a given day or complement a bilateral lift like a traditional deadlift or squat.

Sets and Reps: For general strength and hypertrophy, start with 3 sets of 8 to 10 reps when you add them to your program. Focus on quality over quantity. If your form starts to break down, reduce the reps or take a longer rest. For balance and stability, you might opt for slightly higher reps (e.g., 10-12) with lighter weight or even bodyweight.

Progression: Progression can come in several forms:

Increase Weight: Once you can comfortably perform the prescribed sets and reps with perfect form, gradually increase the load.
Increase Range of Motion: If your flexibility allows, try to reach lower, ensuring your back remains straight.
Slow Down Tempo: Perform the eccentric (lowering) phase more slowly to increase time under tension and challenge stability further.
Vary the Load: Experiment with different implements like dumbbells, kettlebells, or even barbells (for advanced users).
Reduce Support: If you started with support (e.g., holding onto a wall), gradually reduce your reliance on it.

Listen to Your Body: The single leg deadlift can be deceptively challenging. Pay attention to any signs of fatigue or discomfort. Proper recovery, including adequate rest and nutrition, is crucial to support your progress.

By thoughtfully programming the single leg deadlift, you can effectively harness its power to build a stronger, more balanced, and resilient body.

Common Mistakes and How to Avoid Them

While the single leg deadlift is incredibly beneficial, it's also an exercise where form can easily break down. It’s easy to mess up the hip hinge (the movement pattern), which can lead to ineffective training or, worse, injury. Being aware of common pitfalls is the first step to mastering this complex movement.

Rounding the Back:
- Mistake: Allowing your lower back to round during the hinge, especially at the bottom of the movement. This puts undue stress on the spine.
- Fix: Focus on maintaining a neutral spine throughout. Imagine a straight line from your head to your extended heel. Keep your core braced tightly, and think about pushing your hips back rather than bending forward. Only go as deep as you can maintain a flat back.
Squatting Instead of Hinging:
- Mistake: Bending too much at the knees and descending into a squat-like motion, rather than pushing the hips back. This shifts the emphasis away from the hamstrings and glutes.
- Fix: Keep a slight, soft bend in the standing knee, but ensure the primary movement comes from pushing your hips directly backward. Your chest should be lowering towards the floor as your hips move back, not straight down. Practice with a broomstick along your back to ensure three points of contact (head, upper back, sacrum) are maintained.
Loss of Balance/Wobbling:
- Mistake: Excessive wobbling or inability to maintain balance on the standing leg.
- Fix: Start with bodyweight only, or even hold onto a stable support (like a wall or rack) with one hand. Focus on a fixed point on the floor a few feet in front of you. Engage your standing foot by spreading your toes and gripping the floor. Progress slowly; balance takes time to build.
Allowing the Hips to Rotate:
- Mistake: Letting the hip of the non-standing leg open up or rotate excessively, causing the pelvis to tilt.
- Fix: Keep your hips level and square to the floor throughout the movement. Imagine headlights on your hips pointing straight down. Squeeze the glute of your standing leg to help stabilize the pelvis.
Rushing the Movement:
- Mistake: Performing the exercise too quickly, relying on momentum rather than controlled muscle activation.
- Fix: Slow down the eccentric (lowering) phase. Aim for a 2-3 second descent, pause briefly at the bottom, and then a controlled ascent. This increases time under tension and improves muscle activation and stability.

Patience and attention to detail are paramount when learning the single leg deadlift. Prioritize perfect form over heavy weights. As your technique improves, the strength and balance gains will naturally follow.

Conclusion

The single leg deadlift is undeniably one of the most powerful and versatile exercises you can incorporate into your fitness regimen. As we've explored, its ability to strengthen imbalances between sides, dramatically improve balance and stability, and build robust glute and hamstring strength makes it an invaluable tool for anyone, from casual exercisers to elite athletes. It’s a movement that truly gets you strong on two legs by challenging one at a time, enhancing your core engagement and providing direct application to sport and everyday life.

Remember, while the single leg deadlift comes with plenty of benefits, it demands meticulous attention to form. Mastering the hip hinge and maintaining a neutral spine are critical for safe and effective execution. Start with bodyweight, progress gradually, and always prioritize quality of movement over the amount of weight lifted. By diligently practicing this exercise and avoiding common mistakes, you'll unlock a new level of strength, balance, and functional fitness.

Ready to take your balance and strength to the next level? Start incorporating the single leg deadlift into your routine today. Share your experiences and progress in the comments below – we'd love to hear how this exercise transforms your training! For more expert insights and new video uploads on fitness topics, consider subscribing to channels like Well+Good.

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