Exercise Profile
- Target Muscle Group
- Exercise TypeWarmup
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
None
Target Muscle Group
Hamstrings
Bodyweight Single Leg Deadlift Overview
The bodyweight single leg deadlift is a variation of the deadlift and an exercise used to strengthen the muscles of the hamstrings.
Generally, the bodyweight single leg deadlift is used as an activation exercise and/or warm up exercise. It can also be an excellent variation for those looking to work the hip hinge in a non-weighted fashion.
The bodyweight single leg deadlift helps build proprioception, balance, and unilateral strength.
Bodyweight Single Leg Deadlift Instructions
- Set up in a standing position with your hands at your side and thumbs facing outward.
- Keep a slight bend in the plant leg and hinge forward from the hip while keeping the chest tall and thumbs pointing up.
- Hinge to 90 degrees (if possible) and allow the hamstrings to stretch while keeping the head neutral.
- Repeat on the opposite side for the desired number of repetitions.
Bodyweight Single Leg Deadlift Tips
- Don’t look up, keep the head neutral and allow the chin to follow your chest.
- Keep the toes of the extended leg pointing straight down and don’t allow the hips to rotate open.
- Imagine you’re trying to touch the wall behind you with your heel. Ideally your heel will lead the movement as you hinge forward from the hip and don’t just drop the chest.
11 Comments
It says here thirty twenty ten reps of 3 sets my question is it each leg ?(30 20 10 reps)
Hi, I am not sure what program you are referring to, but if it is one of ours, then yes, for all single side exercises, reps are per side.
Hey Roger, my bad on commenting on wrong exercise. Iwas talking about Split Squat 3 sets 30, 20, 10 reps from 4daydumbbellandbodyweightfatlossworkout
GOt it. It should be per side, but if the volume is too much, feel free to adjust. I hope this helps!
How are the reps supposed to go? do I hold for a specific amount of time or do I alternate immediately between legs?
Hi Missy, perform all reps with one leg, then work with the other. You shouldn't need to hold for any extended time as long as you use a slow and consistent speed. I hope this helps!
Hello Team, may I ask in which leg should i feel my hamstring and buttocks?
The leg that is supporting your weight is the one that you should feel working.
That means the standing leg I understand. Thank you team.
Everytime I try this I almost fall lmao
Hey Heath - you can try using a wall or a bench for support.