Single Leg Deadlift

Posterior ChainLegLow BackLower BodyDeadliftHip StabilityHip Strength
Written By David Song

SINGLE LEG DEADLIFT

This is a unilateral strengthening exercise for the posterior chain. Start by standing on one leg and brace the core to maintain a neutral spine. Keep a light bend in the knees and hinge at the hips to bend forwards. Slowly return back to standing position to complete a repetition.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

    • Calves

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

Related Exercises

Featured
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Dumbell Single Leg Deadlift
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Dumbell Single Leg Deadlift
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Dowel Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Dowel Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Dowel Assisted Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Dowel Assisted Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Dumbbell Single Leg Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Dumbbell Single Leg Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Cross Body Deadlift
Low Back Strengthening, Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Hinge, Deadlift, Lumbar Rotation, Lumbar rotators, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Cross Body Deadlift
Low Back Strengthening, Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Hinge, Deadlift, Lumbar Rotation, Lumbar rotators, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Low Back Strengthening, Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Hinge, Deadlift, Lumbar Rotation, Lumbar rotators, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Good Morning with Band
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Good Morning with Band
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Banded Hip Hinge
Hip Hinge, Hip, Hip Flexion, Hip Extensor, Erector Spinae, Hamstrings, Deadlift, Deadlift Warm Up, Hip Spine Dissociation
Banded Hip Hinge
Hip Hinge, Hip, Hip Flexion, Hip Extensor, Erector Spinae, Hamstrings, Deadlift, Deadlift Warm Up, Hip Spine Dissociation
Hip Hinge, Hip, Hip Flexion, Hip Extensor, Erector Spinae, Hamstrings, Deadlift, Deadlift Warm Up, Hip Spine Dissociation
David Song
Previous

Kettlebell Stiff Leg Deadlift
Next

Kettlebell Single Leg Deadlift