Bodyweight Single Leg Deadlift

A unilateral hinge movement for the posterior chain. It builds balance, ankle stability, and corrects muscle imbalances in the hamstrings and glutes.

Exercise Details

Level: Intermediate
Body Area: lower
Type: hinge
Mechanics: Compound
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Stand on one leg with a slight bend in the knee. Maintain a neutral spine and engage your core stabilizers.

Instructions

1. Hinge forward at the hips while extending the non-supporting leg behind you.
2. Keep your back flat and hips square to the floor.
3. Lower your torso until it's nearly parallel to the ground.
4. Drive through the heel to stand up.
5. Control the tempo.

Common Mistakes

1. Rounding the back.
2. Rotating the hips open.
3. Losing balance.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.

Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.

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