Single Leg Deadlift with Knee Lift
Description
The single leg deadlift with knee lift pairs a single leg RDL with a high knee drive at the top. The lifter hinges on one leg, returns to standing, then drives the back knee up high. It builds balance, posterior chain, and hip flexor strength.
Muscle Group
Equipment Required
Single Leg DL with Knee Lift Instructions
- Stand on one leg with a slight knee bend.
- Brace your core and keep the chest up.
- Hinge at the hip and lift the back leg behind you.
- Lower the torso toward parallel with the floor.
- Stand back up to the starting position.
- Drive the back knee up high in front of you.
- Pause briefly at the high knee position.
- Lower the knee. Finish then switch sides.
Single Leg DL with Knee Lift Form & Visual
Single Leg DL with Knee Lift Benefits
- Builds balance
- Strong combo move
- Trains the hamstrings
- Builds the glutes
- Useful functional move
- Trains the core
Single Leg DL with Knee Lift Muscles Worked
- Hamstrings
- Gluteus maximus
- Hip Flexors
- Core
Single Leg DL with Knee Lift Variations & Alternatives
- Single Leg RDL
- Knee Drive
- High Knees
- Bird Dog
