Quick Answer
Single-Leg Deadlift is a intermediate strength exercise that targets your hamstrings and glutes. It uses a kettlebells. Stand balancing on left leg, hold KB right hand.
Video Tutorial
How to Perform the Single-Leg Deadlift
- 1
Stand balancing on left leg, hold KB right hand.
- 2
Slight bend in left knee.
- 3
Hinge at hip, lower KB towards floor.
- 4
Extend right leg straight back.
- 5
Keep back straight, core engaged.
- 6
Lower until torso parallel or hamstring stretch felt.
- 7
Return to start driving through left heel.
- 8
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Romanian Deadlift
Hamstrings, Glutes • Barbell
Romanian Deadlift
Hamstrings • Body Only
Stiff-Legged Deadlift
Hamstrings • Dumbbell
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Frequently Asked Questions
What muscles does the Single-Leg Deadlift work?
The Single-Leg Deadlift primarily works your hamstrings and glutes. Secondary muscles include the lower back and core.
What equipment do I need for the Single-Leg Deadlift?
The Single-Leg Deadlift needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Deadlift suitable for beginners?
The Single-Leg Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.