Demo & instructions
Single-Leg Bodyweight Deadlift
Also known as: Bodyweight Single-Leg RDL, Balance Hinge, One-Leg Hip Hinge
Instructions
A hinge on one leg, with the other leg reaching back as the torso tips forward. It trains the hamstrings and glutes one side at a time while asking the ankle and hip to balance.
- Movement
- Hinge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Stand on one leg with a soft knee and the other foot hovering just behind you.
- 2Hold the arms out to the sides or reach them toward the floor for balance.
Execution
- 1Push the hips back and let the free leg extend behind you as the torso tips forward.
- 2Keep the hips level and the back flat, lowering until the torso and back leg are close to parallel with the floor.
- 3Squeeze the glute of the standing leg to return to upright.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
