The single leg deadlift is a unilateral hip-hinge exercise in which you bend forward from stance on one leg, while the other leg is extended backwards. The movement takes place primarily from the hip of the standing leg, with torso and back leg moving in unison.
This exercise combines strength, balance and coordination and places high demands on hip, knee and ankle stability. The single-leg execution reveals asymmetries and allows targeted work on control and load capacity per side.
Focuses on strengthening the hamstrings, gluteus maximus and hip stabilisers, with additional activation of the core and ankle stabilisers. Improves hip hinge mechanics, balance and unilateral strength. Supports injury prevention and sports performance in running, sprinting and directional changes.
Flat surface
Optional: dumbbell, kettlebell or dumbbell
Possibly mirror for posture control
Stand upright on one leg
Knee of the supporting leg slightly bent
Other leg relaxed behind the body
Hull straight and core tightened
Shoulders low and stable
Gaze focused on a fixed point for balance
Move controlled forward from the hip
Extend the free leg backwards
Keep torso and back leg in one line
Let the weight (if used) move towards the ground
Move to a comfortable end position
Push back to the starting position via the heel of the supporting leg
Maintain balance and control throughout movement
Change of leg after completion
✓ Movement comes from the hip, not the lower back
✓ Keep pelvis horizontal
✓ Knee remains stable above foot
✓ Core tightened for stability
✓ Move in a controlled manner and without momentum
✗ Round lower back
✗ Tilting or rotating pelvis
✗ Dropping knee inwards
✗ Too heavy load without technique retention
✗ Ignoring pain in hamstring, knee or lower back
The single leg deadlift is used to improve unilateral strength and stability of the posterior chain. The exercise is very suitable within rehabilitation and build-up programmes for hamstring, knee or ankle injuries, if performed in a controlled and pain-free manner.
In addition, this exercise is valuable for athletes who want to improve their balance, hip control and unilateral strength, for example in preparation for sprinting, jumping and directional changes. The variable load makes the exercise applicable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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