Single-Leg Deadlift: Step-by-Step Guide, Muscles Worked, and Benefits

How to do single leg deadlift step by step?

The single-leg deadlift (SLDL) is a highly effective unilateral exercise that builds strength, stability, and balance across the posterior chain, core, and hip musculature. It involves hinging at the hip on one leg while extending the other leg straight back, maintaining a neutral spine, and controlling the descent and ascent to challenge stability and muscular endurance.

Introduction to the Single-Leg Deadlift

The single-leg deadlift is a foundational movement for developing unilateral strength, which is critical for everyday activities, athletic performance, and injury prevention. Unlike bilateral movements, the SLDL places a significant demand on the stabilizing muscles of the hip, ankle, and core, improving proprioception and addressing muscular imbalances between limbs. It's an advanced progression of the conventional deadlift and a staple in programs focusing on functional strength.

Muscles Worked

The SLDL is a full-body exercise with a primary focus on the posterior chain and core stabilizers.

• Primary Movers (Working Leg):
  • Gluteus Maximus: Hip extension.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Hip extension and knee flexion (to a lesser extent for stability).
  • Erector Spinae: Spinal stabilization.
• Stabilizers (Working Leg):
  • Gluteus Medius & Minimus: Hip abduction and stabilization, preventing the knee from caving inward.
  • Adductor Magnus: Hip extension and stabilization.
  • Tibialis Anterior & Peroneals: Ankle stability.
• Core Stabilizers:
  • Transverse Abdominis, Obliques, Rectus Abdominis: Maintaining a rigid torso and neutral spine.
• Stabilizers (Non-Working Leg):
  • Gluteus Maximus & Hamstrings: Isometric contraction to extend the leg back for counterbalance.

Prerequisites and Considerations

Before attempting the single-leg deadlift, ensure you have:

• Proficient Hip Hinge: A solid understanding and execution of the bilateral hip hinge movement (e.g., Romanian Deadlift with two legs).
• Adequate Core Stability: The ability to maintain a neutral spine under load.
• Good Balance: Basic single-leg balance for at least 30 seconds.
• Mobility: Sufficient hamstring flexibility and hip mobility.
• Start with Bodyweight: Master the movement pattern without external load before adding weights.

Step-by-Step Guide: How to Perform the Single-Leg Deadlift

This guide focuses on the contralateral loaded variation (holding a weight in the hand opposite to the working leg), which often provides better balance.

1. Setup

• Starting Stance: Stand tall with feet hip-width apart, chest up, shoulders pulled back and down. Choose one leg as your working leg (the one you'll be standing on). Hold a dumbbell or kettlebell in the hand opposite your working leg (e.g., if standing on your right leg, hold the weight in your left hand).
• Gaze: Fix your gaze on a point on the floor about 3-5 feet in front of you. This helps maintain a neutral neck and balance.
• Posture: Engage your core by bracing your abdominal muscles as if preparing for a punch. Slightly unlock the knee of your working leg – do not hyperextend.

2. Initiation (The Hinge)

• Shift Weight: Begin by shifting your weight onto your working leg.
• Initiate Hinge: Softly unlock the knee of your standing leg. Simultaneously, begin to hinge at your hip, pushing your hips straight back.
• Extend Non-Working Leg: As your torso begins to tilt forward, extend your non-working leg straight back behind you. Imagine pushing the sole of your foot against an imaginary wall behind you. This counterbalances your torso and helps maintain a straight line from your head to your extended heel.

3. Descent

• Control and Balance: Continue to hinge at the hip, allowing your torso to lower towards the floor. The weight in your hand should track downwards close to your standing leg.
• Neutral Spine: Maintain a neutral spine throughout the movement. Avoid rounding your back or arching excessively. Your core engagement is crucial here.
• Depth: Lower your torso until it is roughly parallel to the floor, or as far as you can go while maintaining perfect form and a neutral spine. Your extended leg should remain in line with your torso. The depth will depend on your hamstring flexibility and balance.
• Knee Position: The knee of your standing leg should remain slightly bent but relatively stable. Avoid excessive knee bend, which turns the movement into a squat rather than a hinge.

4. Ascent

• Drive Up: To initiate the ascent, drive through the heel and midfoot of your standing leg. Think about actively pushing the floor away from you.
• Hip Extension: Squeeze your glute on the working leg to powerfully extend your hip, pulling your torso back to the upright position.
• Return Non-Working Leg: As you stand up, bring your non-working leg back to the starting position, maintaining control.
• Full Extension: Finish the movement standing tall, with your hips fully extended and glutes engaged. Avoid hyperextending your lower back at the top.

Common Mistakes to Avoid

• Rounding the Back: The most common and dangerous mistake. It places undue stress on the lumbar spine. Always maintain a neutral spine.
• Squatting Instead of Hinging: Bending too much at the knee of the standing leg, rather than pushing the hips back.
• Losing Balance: Rushing the movement, not fixating gaze, or inadequate core engagement. Slow down and focus.
• Not Extending the Non-Working Leg: Failing to extend the non-working leg back for counterbalance makes the movement significantly harder and less stable.
• Allowing the Hip to Rotate/Open: Keep your hips level and square to the floor throughout the movement. Avoid letting the non-working hip rotate upwards.
• Using Too Much Weight: Prioritize form over load. Start light or with bodyweight.

Variations and Progressions

Once you've mastered the basic single-leg deadlift, consider these variations:

• Bodyweight SLDL: The starting point for all.
• Dumbbell/Kettlebell SLDL (Contralateral Load): Weight in the opposite hand of the standing leg (as described above).
• Dumbbell/Kettlebell SLDL (Ipsilateral Load): Weight in the same hand as the standing leg. This increases the challenge to hip abductors and core.
• Dumbbell/Kettlebell SLDL (Two Weights): Holding a weight in each hand, still hinging on one leg. Very challenging for balance and core.
• Barbell SLDL: Requires significant balance and core strength.
• SLDL with Support: Holding onto a stable object (e.g., rack, wall) with one hand for balance assistance, gradually reducing reliance.

Programming Considerations

• Rep Range: Typically performed for 6-12 repetitions per leg, focusing on control and stability.
• Sets: 2-4 sets per leg.
• Placement: Often included early in a workout as a primary strength movement, or as an accessory movement after bilateral deadlifts or squats.
• Frequency: 1-2 times per week, allowing for adequate recovery.

Safety Tips

• Listen to Your Body: If you feel any sharp pain, stop the exercise immediately.
• Prioritize Form: Never sacrifice good form for heavier weight.
• Warm-Up Thoroughly: Prepare your muscles and joints with dynamic stretches and light cardio before performing SLDLs.
• Use a Spotter (for Barbell): If attempting barbell SLDLs, especially with heavier weight, a spotter can provide assistance or ensure safety.
• Practice Consistently: Like any complex movement, consistency is key to improvement.