Bodyweight Training

Single-Leg Deadlift (no weight) exercise

The single-leg deadlift is a bodyweight exercise that targets the hamstrings, glutes, and lower back while enhancing balance, coordination, and core stability. By standing on one leg and hinging at the hips, you isolate each side of the posterior chain and improve functional strength. This movement also activates stabilizer muscles and is excellent for injury prevention and athletic performance.

Single-Leg Deadlift (no weight) exercise demonstration

How to perform Single-Leg Deadlift (no weight)

  1. Stand upright with your feet hip-width apart and arms at your sides.
  2. Shift your weight onto your left foot and slightly bend your left knee.
  3. Hinge forward at the hips, extending your right leg straight back behind you.
  4. Keep your back flat and your torso moving as one unit with your leg as a counterbalance.
  5. Reach your hands toward the floor as your upper body lowers and your right leg rises.
  6. Stop when your torso is parallel to the floor or as far as your flexibility allows.
  7. Return to the starting position by driving through your left heel and lowering your right leg with control.
  8. Repeat all reps on one side before switching legs.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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