Bodyweight Single-Leg Deadlift: How-to, Tips & More
The Bodyweight Single-Leg Deadlift is a intermediate compound exercise for your hamstrings. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the hamstrings, it also works your glutes and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
How to do the Bodyweight Single-Leg Deadlift
- Stand on one leg with a soft knee.
- Hinge forward, letting the free leg rise behind you.
- Reach your hands toward the floor.
- Drive your hips forward to stand, then switch sides after the set.
Bodyweight Single-Leg Deadlift tips
- Keep your hips square to the floor.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Bodyweight Single-Leg Deadlift alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Dumbbell Romanian Deadlift
Dumbbells
Dumbbell Stiff Leg Deadlift
Dumbbells
Frequently asked questions
What muscles does the Bodyweight Single-Leg Deadlift work?
The Bodyweight Single-Leg Deadlift mainly works your hamstrings, with help from your glutes and lower back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Single-Leg Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Bodyweight Single-Leg Deadlift?
You need bodyweight.
Add Bodyweight Single-Leg Deadlift to your program
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