Single Leg Deadlift
The single leg deadlift is a unilateral hinge exercise targeting the hamstrings and glutes while challenging balance and hip stability. It is effective for correcting strength imbalances between legs and improving proprioception.
How to do it
- Stand on one foot with a slight bend in the supporting knee.
- Hinge forward at the hip, extending your free leg behind you as your torso descends.
- Lower your torso until it is parallel to the floor while keeping your back flat.
- Pause at the bottom, feeling the stretch in your hamstring.
- Return to the upright position by driving your hip forward.
- Complete the desired repetitions before switching legs.
Form cues
- Keep a soft bend in your standing knee.
- Hinge at your hip, not your lower back.
- Reach your back leg straight behind you.
- Keep your hips level facing the floor.
Breathing: Inhale as you hinge forward and lower your torso, then exhale as you drive your hips forward to return to standing.
Common mistakes
- Rounding your lower back, which shifts the work away from your hamstrings and strains your spine.
- Opening your hips to the side, which ruins your balance and reduces hamstring activation.
- Rushing through the movement without control, which makes it nearly impossible to balance.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps per leg, rest 60 seconds
Lose weight
3 sets x 8-10 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps per leg, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your lower back or hamstring, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot keep my balance?
It is completely normal to wobble. Try lightly touching a wall or chair with one hand for support while you learn the hinge pattern.
How often can I do single leg deadlifts?
2 to 3 times per week is a great starting frequency to build stability and hamstring strength without overloading the muscles.
Should I feel this in my lower back?
No, you should primarily feel this working your hamstrings and glutes. If your lower back aches, reduce your range of motion and focus on keeping your spine flat.