Single-Leg Deadlift

Hamstrings, GlutesDumbbell

The single-leg deadlift builds single-leg balance, glute power, and hamstring resilience in a single functional movement.

How to do it

1Stand tall with feet together, holding a dumbbell in the hand opposite your standing leg.

2Shift your weight onto one leg with a soft knee bend, letting your back leg float up behind you.

3Hinge forward at your hip, pushing your glutes back and keeping your spine flat as your back leg extends in line with your torso.

4Lower the weight until you feel a deep stretch in the hamstring of your standing leg.

5Drive through your standing heel, squeezing your glute to return upright in a controlled motion.

6Complete all reps on one side before switching legs.

Common mistakes

Rounding your back: hinge strictly at the hip joint with a locked-in flat back.

Squatting the rep: focus on driving your hips back rather than bending your knee deeply.

Losing balance: fix your gaze on a spot on the floor ahead of you and keep your core braced.

Going too heavy: master your balance with body weight before adding heavy loads.

Breathing

Inhale as you hinge down into the stretch. Exhale as you snap back up to standing.

Make it harder or easier

To simplify: perform unweighted, hold a rack or wall for balance, or reduce your depth.

To advance: increase dumbbell weight, slow down your tempo, or close your eyes for an advanced balance challenge.

Mind-muscle connection: focus on driving through your front heel and squeezing your glute to finish each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.