Bodyweight Single Leg Deadlift
Description
The bodyweight single-leg deadlift performs a single-leg Romanian deadlift with no external weight. It teaches the single-leg hinge pattern, builds balance, and develops hamstring flexibility before adding load.
Muscle Group
Equipment Required
Bodyweight Single Leg Deadlift Instructions
- Stand on your right leg. Arms at your sides or extended forward.
- Hinge at the right hip — push your left leg straight behind you as your torso lowers.
- Your body should form a straight line from your left heel to your head.
- Continue until you feel a hamstring stretch in your right leg.
- Drive through your right hip to stand back up.
- Complete reps, then switch legs.
- Move slowly and with control.
- Aim for 8 to 12 reps per leg.
Bodyweight Single Leg Deadlift Form & Visual
Bodyweight Single Leg Deadlift Benefits
- Teaches single-leg hinge pattern
- Builds balance and proprioception
- Develops hamstring flexibility
- No equipment needed
- Progression toward loaded single-leg deadlifts
- Excellent warm-up exercise
Bodyweight Single Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
- Gluteus medius (balance)
Bodyweight Single Leg Deadlift Variations & Alternatives
- Single-Leg Dumbbell Deadlift
- Landmine Single-Leg RDL
- Dumbbell Romanian Deadlift
- KB Single-Leg Deadlift
- Single-Leg Good Morning
