Bodyweight Single-Leg Deadlift: how to do it right
In short: A bodyweight single-leg deadlift that loads your hamstrings in a lengthened position, on the standing leg.
How to do it, step by step
- 1Stand on one leg, standing knee slightly unlocked, pelvis level.
- 2Tip your torso forward while pushing your hips back, the free leg rises straight behind you.
- 3Go for the hamstring stretch without rounding your lower back: back flat at all times.
- 4Brake the descent over 2 to 3 seconds, with no jerk or bounce at the bottom.
- 5Come back by contracting hamstrings and glute, pelvis always level.
The mistake to avoid
Don't round your back as you hinge. Keep it flat.
Other common mistakes
- Rounding your lower back to gain range: keep your back flat and limit the descent to what your hamstrings allow.
- Bending the standing knee to cheat: keep it fixed and slightly bent, the flexion comes from the hip.
- Dropping down in free fall: brake over 2 to 3 seconds, that's where the muscle works.
- Pelvis tilting to the side: keep both hips parallel to the floor.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings of the standing leg (semitendinosus, semimembranosus, biceps femoris): they brake hip flexion through their attachment on the ischial tuberosity. Glutes (gluteus maximus) assist for hip extension. Spinal erectors and ankle stabilizers handle single-leg balance.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand on one leg, standing knee slightly unlocked. Tip your torso forward while pushing your hips back, the free leg rises straight behind you. Brake the descent over 2 to 3 seconds, then come back by contracting the back of your thigh and your glute.
How far down do I go?
As far as your back stays flat, not one centimeter more. Your hamstrings set the limit, not a theoretical height. As soon as your lower back rounds to gain range, you've gone past the useful point.
I don't feel anything, is that normal?
You should feel a clear stretch at the back of the standing thigh, in the low position. If you feel your lower back, it means your spine is moving instead of your hip: reduce the range and push your hips further back.