Bodyweight Single Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps, Adductor Magnus, Soleus, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Leg RDL, Single Leg Deadlift
How to: Bodyweight Single Leg Deadlift
- Stand on one leg with the knee slightly bent.
- Hinge at the hips and extend the other leg straight behind you while lowering your torso.
- Keep your back straight and core engaged throughout the movement.
- Lower until your torso is parallel to the ground.
- Return to the starting position by engaging the glutes of the standing leg and driving through the heel.
Common Mistakes
- Not keeping the back straight during the movement.
- Allowing the hips to turn or open up.
- Using too much momentum instead of controlled strength.
Modifications
- Use a wall for balance if necessary.
- Decrease the range of motion if unable to perform the full movement.
Tips
- Engage your core throughout the movement.
- Focus on a slow and controlled movement when lowering.
- Keep the standing leg slightly bent to protect the knee.
Bodyweight Single Leg Deadlift Alternatives
Tags
glutes
strength
hamstrings
thighs
balance
bodyweight