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Bodyweight Single Leg Deadlift

The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.

Bodyweight exercises

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Published: Apr 22, 2025 · Updated: Mar 15, 2026

The Bodyweight Single Leg Deadlift is a hinge exercise performed by balancing on one leg while tilting your torso forward and extending the free leg behind you. No equipment is needed, yet the movement places serious demands on the glutes, hamstrings, and erector spinae. Bodyweight exercises like this one can produce meaningful muscle activation levels comparable to machine-based alternatives (Vinstrup et al., 2017).

Balance is the hidden challenge here. Standing on one leg while hinging forward forces the hip stabilizers, core, and ankle muscles to work continuously. Short-duration gluteal activation drills can enhance muscle performance in subsequent movements (Cochrane et al., 2017), making the bodyweight single leg deadlift a useful warm-up exercise before heavier hip-hinge work.

Use this exercise to build coordination, improve balance, and develop the posterior chain without any loading. It fits well at the beginning of a workout as an activation drill, during a deload week as a lighter alternative, or in any home training routine where equipment is limited.

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Technique and form

How to perform the Bodyweight Single Leg Deadlift

Stand with your feet hip-width apart, weight evenly distributed, and maintain a tall posture with shoulders back and core engaged.
Shift your weight onto your right foot, keeping a slight bend in the right knee while maintaining a neutral spine.
Hinge forward at the hips while simultaneously extending your left leg behind you, keeping it in line with your torso as you exhale.
Continue lowering your torso until it's nearly parallel to the floor, ensuring your back remains flat and your supporting knee slightly bent.
Keep your arms hanging straight down or extend them forward for balance while maintaining shoulder retraction throughout the movement.
Squeeze your glutes and hamstrings as you inhale and return to the starting position by driving through your standing heel.
Maintain a controlled tempo throughout the exercise, focusing on hip hinge mechanics rather than rounding your back.
Complete all repetitions on one leg before switching to the other side, ensuring equal work on both legs.

Important information

Keep your hips square to the ground throughout the movement to prevent rotation and maintain proper form.
If you're struggling with balance, position yourself near a wall or sturdy object for support, or gaze at a fixed point on the floor.
Start with a smaller range of motion and gradually increase as your balance and strength improve.
Engage your core continuously to protect your lower back and maintain stability during the exercise.

Common Mistakes: Bodyweight Single Leg Deadlift

Leaning too far forward

Keep your chest up and your weight centered over your feet. Excessive forward lean overloads your lower back.

Rising on your toes

Keep your heels planted firmly on the ground throughout the movement. If your heels lift, work on ankle mobility or use a small plate under your heels.

Not using full range of motion

Go through the complete movement from start to finish. Partial reps give partial results.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Benefits of the Bodyweight Single Leg Deadlift

Works multiple muscles at once

The Bodyweight Single Leg Deadlift targets your glute muscles, back of your thighs (hamstrings) and lower back muscles, making it an efficient exercise that trains several important muscle groups in one movement.

Compound movement for real-world strength

Because the Bodyweight Single Leg Deadlift uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Bodyweight Single Leg Deadlift with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Bodyweight Single Leg Deadlift can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Bodyweight Single Leg Deadlift

The Bodyweight Single Leg Deadlift is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Glutes — Your glute muscles generate hip power and keep your pelvis stable. These are the main muscles doing the heavy lifting during the Bodyweight Single Leg Deadlift.

Hamstrings — Your back of your thighs (hamstrings) control the lowering phase and assist the hips. These are the main muscles doing the heavy lifting during the Bodyweight Single Leg Deadlift.

Erector Spinae — Your lower back muscles keep your lower back straight under load. This is the main muscles doing the heavy lifting during the Bodyweight Single Leg Deadlift.

Secondary muscles

Quads — Your front of your thighs (quads) extend your knees and drive the movement upward. While not the main focus, these muscles play an important supporting role.

Traps — Your upper back and neck area (traps) stabilize the shoulder blades and upper spine. While not the main focus, this muscle plays an important supporting role.

With 5 muscles involved, the Bodyweight Single Leg Deadlift is an efficient exercise that gives you a lot of training value in a single movement.

Risk Areas

Hamstrings

Muscles worked during the Bodyweight Single Leg Deadlift

FAQ - Bodyweight Single Leg Deadlift

What muscles does the Bodyweight Single Leg Deadlift target?

The Bodyweight Single Leg Deadlift primarily targets your posterior chain, with emphasis on the glutes and hamstrings. It also engages your core muscles and smaller stabilizers throughout the hip complex while challenging your balance and proprioception.

How can I make the Bodyweight Single Leg Deadlift easier or harder?

To make it easier, hold onto a wall or sturdy object for balance, reduce your range of motion, or keep your non-working foot closer to the ground. To increase difficulty, extend your arms overhead, slow down the eccentric (lowering) phase, or hold a brief pause at the bottom position.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include this exercise in my workout routine?

For optimal results, include the Bodyweight Single Leg Deadlift 1-3 times weekly, performing 2-3 sets of 8-12 repetitions per leg. This frequency provides enough stimulus for strength development while allowing adequate recovery, especially if you're also doing other posterior chain exercises.

Can the Bodyweight Single Leg Deadlift help with back pain?

Yes, when performed correctly, this exercise can help alleviate certain types of back pain by strengthening the posterior chain muscles that support proper posture. The focus on hip hinging rather than spine flexion teaches proper movement patterns that transfer to daily activities, potentially reducing back strain.

Scientific References

Electromyographic comparison of conventional machine strength training versus bodyweight exercises in patients with chronic stroke

Vinstrup J, Calatayud J, Jakobsen MD, et al. · Top Stroke Rehabil (2017)

Influence of stance width and toe direction on medial knee contact force during bodyweight squats

Asayama A, Tateuchi H, Yamagata M, et al. · J Biomech (2021)

Does short-term gluteal activation enhance muscle performance?

Cochrane DJ, Harnett MC, Pinfold SC · Res Sports Med (2017)

Sources are peer-reviewed academic publications from PubMed.

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Bodyweight Single Leg Deadlift

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Workouts with Bodyweight Single Leg Deadlift

Best Hamstring workouts

Hamstring workouts focus on the powerful muscles along the back of your thighs, which are key for running, jumping, and lifting. These workouts combine hip-dominant movements like Romanian deadlifts with knee-dominant exercises like leg curls to target the full length of the muscle. Strong hamstrings help prevent injuries, improve posture, and increase power in both sports and everyday movements. Whether you're training for speed, stability, or size, developing your hamstrings is essential for lower body performance.

Best Home workouts

Home workouts give you the flexibility to stay consistent with your fitness goals without needing a gym membership or expensive equipment. Whether you have a full set of dumbbells or just your bodyweight, these routines are designed to build strength, burn calories, and improve endurance in the comfort of your own space. No commute, no excuses: just smart, effective training.