How you can Perform a Single-Leg Deadlift

Written by Kenneth LeeAugust 22, 2020

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Single-Leg Deadlift Glute Strengthening Exercises for Runners

Trying to achieve the coveted “runner’s butt”? Try this series of exercises that are designed to strengthen your glutes and shape your derriere. The third exercise is the single-leg deadlift, a strengthening workout that targets the glutes and helps with balance, as well..
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How you can Perform a Single-Leg Deadlift

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Best Move for Booty: Single Leg Deadlifts

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Use this circuit to incorporate this move: http://thebettyrocker.com/build-a-booty-single-leg-deadlift/.
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How to Perform the Single Legged Deadlift | Week 38 | Movement Fix Monday | Dr. Ryan DeBell

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Take our FREE Low Back and Hip Course: https://themovementfix.com/hip-and-low-back-e-mail-course/.
The “What”.
The single legged deadlift is a great tool that serves many purposes. It is underutilized, in my opinion, in many people’s training. You need to own the single legged deadlift..
A good benchmark of ownership is being able to slowly and controlled perform 10 reps each leg with 70lbs for males and 53lbs for females. That will take some time and work for many people..
The “Why”.
This exercise can be used to:
Improve single leg strength and motor control of the hip.
Improve trunk rotational control.
Actively “stretch” your hamstrings to improve range of motion.
Teach your brain how to control hamstring range after doing passive or active stretching.
Create stiffness and contraction from your lat to opposite glute.
As part of a warm up flow (this is demo’ed at The Movement Fix Workshop).
And many more.
The “How”.
I always begin teaching the single legged deadlift by using a dowel placed on the back and being in contact with three points..
Those three points are:
Back of the head.
Mid back.
Just at or below the belt line.
There should be space between the points. For example, you should be able to place your fingers between the dowel and your low back. These three points must be maintained during this movement to ensure that you can control your spine and move at your hip..
There are a few common errors that occur with this lift that are covered in the video. To recap:
The lifted leg doesn’t get driven high enough to the ceiling.
The shoulder is ‘disconnected’.
The shoulder is held too tight and the kettlebell is pulled backward.
Three points of contact are not maintained.
It is tempting to go fast with this lift. Don’t go fast. Train this lift slow and controlled at first. Own every degree of range of motion and don’t go to the point of no return! Any depth you descend to in this lift you should be able to recover from under control..
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One Kettlebell Single Leg Deadlift

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The one kettlebell single-leg deadlift along with the single leg squat is one of the best leg exercises you can do consistently. It puts a demand on the most important posterior chain while challenging the core and your balance.

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Single Leg DeadliftThe best Exercise you are not doing

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The SLDL is one of the best movements for strength, balance, and posterior chain development. Training unilateral leg movement is crucial for athletes. The problem is, most people survive the movement rather than master it. Sitting back into the glutes and hamstrings is key for this movement to be effective. www.tucsonstrength.com

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How To Do A Single Leg Deadlift | The Right Way | Well+Good

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The single leg deadlift is a great way to work your abs, back, and legs all at once, but do you know how to do it the right way? On this episode, trainer Charlee Atkins is here to show us how to correct the common mistakes people make when they’re doing the single leg deadlift (SLDL) and modifications you can make to perfect it! Watch to work your deadlift game and optimize your workouts! Get ready to feel the burn! #singlelegdeadlift #therightway #wellandgood.
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Single Leg RDL…You’re Doing It WRONG

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This is one of my favorite unilateral exercises, with a ton of benefits ranging from strength, balance, coordination, foot and ankle function, sports performance, and a whole lot more. Unfortunately, most people perform this exercise without any attention paid to hip position, and completely miss out on all those benefits..
This is a very complex movement to teach, and I have a multitude of teaching progressions (stay tuned for that series) that athletes must go through to master this movement before adding load..
Do some self checking next time you perform the single leg RDL, and make sure your movement follows these guidelines to achieve the maximum benefit..
Still have questions? Leave a comment here and I will be sure to get back to you and possibly feature your comment on the Question of the Week!
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How To Do A Single-Leg Deadlift How to: Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left.How do you modify a Single Leg Deadlift? Single Leg Deadlift for Prenatal Depending on your balance and core strength, you can perform the single-leg deadlift Single Leg Deadlift for Beginners If you’re just learning this move, practice the hip-hinge movement without weights.

Read: Planning Your At-Home Dumbbell Weight Lifting Program

Advanced Single Leg.The single-leg deadlift is a simple yet effective exercise for simultaneously strengthening and toning the butt muscles and improving balance. You can perform this with a kettlebell or dumbbell, although beginners can do it without any weights.

You can.Learn how to master the single leg deadlift, what muscles it works, and what exercises complement its glute-tightening effects in this article!How to do Single-Leg Dumbbell Romanian Deadlift: Step 1: Take a dumbbell in your right hand and balance on your left foot.

Step 2: Keeping your left leg straight, bend at the waist, and lower down until the dumbbell is just past your knee. Step 3: Raise back up and try not to let your other foot touch the ground. Step 4: Repeat this motion for the desired amount of repetitions and then switch.

It’s hard to find a movement that challenges both your mind and muscles as much as the single-leg Romanian deadlift. It’s also hard to find a more frustrating movement.Follow these instructions to make sure you do the stiff-leg deadlift properly.

1Grab and hold a barbell with an overhand, shoulder-width grip. Stand with your feet about hip-width apart with your arms straight and the bar in front of your thighs. Brace your core and bend your knees very slightly so that they are just short of being fully locked.The single-leg deadlift is one of those skills, and it is not only the one that is my favorite, but the one I believe is most often underutilized. The Value of the Single-leg Deadlift.

The single-leg deadlift (SLDL) has so many benefits that it should be in everyone’s training arsenal.Single-leg deadlifts work all the major muscles it’s two-legged namesake does: the hamstrings, gluteus maximus, gluteus medius, ankles, and the core. But while it challenges the same muscles, if you use lighter weights (or none at all), it puts way less stress on the spine, says Pippin.The SLDL is one of the best movements for strength, balance, and posterior chain development. Training unilateral leg movement is crucial for.

Do not attempt Single-Leg Deadlifts with load until you’ve mastered the movement without weights. Practice the Single-Leg Deadlift. movement pattern prior to adding load. This is not an explosive movement.

Rushing this exercise will only cause you to lose balance and injure yourself. View videos below for proper instruction.Follow these steps to perform the Single-Leg Deadlift: Begin standing with your feet hip-width apart Place your hands together in front of the chest, or extended out to the side Have a slight bend in the knee for the planted foot, and begin to extend the other leg out behind you as you hinge forwards at the hip.Single-Leg Deadlift: Step by Step Instructions Stand with your feet hip-width apart, holding a dumbbell by your left side at arm’s length, palms facing your body. Shift your weight onto your right foot, and lift your left foot several inches off of the floor behind you.

This is the starting position.How to do Single-Leg Deadlift: Step 1: Stand upright with your feet hip-width apart and a hold a barbell at arm’s length in front of your thighs. Hold with an overhand grip that is just beyond shoulder-width.

Step 2: Next, raise your left foot off the ground slightly. This is the starting position.The most obvious area of focus when doing a Single Leg Romanian Deadlift is the back of your legs and hips (hamstrings and glutes) – also known as the posterior chain.

These muscles are powerful hip extensors and play a key role in all walking, running and jumping activities.

List of related literature:

Assume your deadlift stance with your feet between shoulder and hip width apart, positioning the bar over the centers of your feet, then hip hinge with a flat back and form a symmetrical grip on the bar at about your thumbs’ distance away from your legs.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom by Erwan Le Corre Victory Belt Publishing, 2019
You can start cross-legged or with one leg outstretched, but in either case you will have to pull the upright thigh and leg in closely enough to place the foot flat on the floor on the lateral side of the opposite knee.
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners by David Coulter Motilal Banarsidass, 2004
To work the Outer area of the quadriceps and create a sweep to the quads, position the feet shoulder-width apart or less with the toes pointed forward and parallel with each other.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
Shove your knees out, pull your hamstrings back slightly, keeping a rigid spine, and lower your hips between your feet as you would when initiating an upright-torso squat.
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett, Glen Cordoza Victory Belt Publishing, 2015
• In step 2, move the legs as one unit by using the hip adductors to pull the bottom leg up against the top leg, while the hip abductors of the top leg raise the top leg.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
Pause for a count in the knee tuck position, then step back down with the right leg, shift the body weight to the right leg, and repeat with the left leg, progressing forward with each step.
from NSCA’s Essentials of Personal Training by NSCA -National Strength & Conditioning Association Human Kinetics, Incorporated, 2011
At that point rotate your right foot and leg inward, or counterclockwise, on the ground to begin the movement while lifting your left leg and tucking it behind your right leg, rotating into the standing throw position.
from Complete Book of Throws by L. Jay Silvester, Jay Silvester Human Kinetics, 2003
Simultaneously lower one leg and the opposite arm toward the floor while keeping the lower back in a neutral position.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body by Michael Matthews Oculus Publishers, 2019

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Walking the Via Dolorosa in Jerusalem

65 comments

DothisAugust 22, 2020 - 21:25

Well, I’ve been doing it wrong all along… Whoops! Thanks for the instructional video!

ArcanefireAugust 23, 2020 - 21:52

Thanks for this! I’ve been wondering about my form for a while now and this has helped! ��

DikAugust 25, 2020 - 15:56

What is the point of elevating the leg backwards? Is it wrong to keep it low?

MuzilkreeAugust 26, 2020 - 23:10

Thanks, this was informative, useful, concise and well-presented

GrarimAugust 28, 2020 - 00:55

I could be wrong but, Isn’t this supposed to be more of a hinge movement? It almost looks like you’re doing a one legged squat?

ShakalarAugust 29, 2020 - 12:23

Just got done doing these and I knew I was totally doing them wrong! This helped so much! Can’t wait to try them again the correct way! Thanks!

MarilarAugust 31, 2020 - 03:27

I do RDL and never drive my leg forward guess I will try now

PerisiusAugust 31, 2020 - 21:28

What specifically do you mean by “opening the hips”? Opening them with respect to which direction?

StonesmithSeptember 3, 2020 - 01:59

Shes not even using the weight tho shes lifting it partially up with her arms

ZulkilkisSeptember 4, 2020 - 21:01

This is excellent. Best basic demo of this move I’ve seen to date.

VoshoSeptember 4, 2020 - 22:41

I thought it was supposed to be opposite arm from the leg… left arm, right leg…

MoshuraSeptember 6, 2020 - 16:41

Great video! I’ll have to try this one out. I had made a “Booty Blast” video a while ago so I’ll definitely have to include this in my next butt workout (:

MegulSeptember 8, 2020 - 05:27

1:51 when she hinges forward, is the first movement with the pelvis, as if you were to sit down?

TuzahnSeptember 9, 2020 - 20:38

Lmao this skinny little dood gonna tell us we doing things wrong?? Lmao

AriulsaSeptember 10, 2020 - 13:53

Discovered your channel 2 day ago, and everything is wrong…Thank you!

MakusSeptember 12, 2020 - 01:35

one of the very vew videos on youtube I actually pressed the like button

AndromannSeptember 14, 2020 - 07:05

When people say hips opening up i have no idea what they mean! I have never felt my hips opening up?

AlsariSeptember 14, 2020 - 23:35

Good explanation. But what about 1 arm 1 leg RDL with the dumb bell or kettle bell in the opposite hand ( opposite of balancing leg)? And couldn’t we work the hamstrings entirely by straightening the balancing leg? As a runner, I’d think that’s very important? Thanks again.

AndromarinSeptember 16, 2020 - 12:14

Thank you! This exercise is going into my next leg day exercise routine.

MauhnSeptember 17, 2020 - 19:13

Your a beast for these videos man. No one really goes into the positional detail that you do. Thanks.

JoJojinnSeptember 19, 2020 - 11:02

This is good. I didn’t realize I was externally rotating hip (opening up hip as you said).

MakusSeptember 20, 2020 - 23:26

if i stand on my right leg during the exercise which side of my lower back will work left or right

KaraSeptember 21, 2020 - 16:21

* LOVE Love LOVE these, use them when I can’t get to the gym.>>> ur2.pl/1190 They are perfect for my workouts. They do only go to 52.5 lbs so if you need more than that you might wanna check out the other set they sell.*

ShaktimuroSeptember 24, 2020 - 02:50

I have such trouble keeping my back straight!!? It’s frustrating. It’s not that I’m rounding my back I just seem to have a bit of a slight hump in the top center. How can I correct this? Love your videos and programs btwI’ve done quite a few.: ) You’re the first person I started following about 2-3 years ago when I decided to make fitness a part of my life. <3

MeramarSeptember 25, 2020 - 13:33

I keep falling �� I’m trying so hard. My trainer wants me to do this to fix glute imblance and one thigh is bigger. I want to even it out

LightfireSeptember 25, 2020 - 20:55

this video is great. I like the emphasis on spine stability. I do this move all the time it is underused, in my opinion.

FogelvSeptember 27, 2020 - 01:57

Great video! I don’t see a lot of other fitness channels talking about single leg RDLs!

NikojarSeptember 29, 2020 - 08:33

You can do ist with a Landmine Setup so Balance ist no issue no more

CoilaceSeptember 30, 2020 - 03:50

Mike Boyle doesn’t like to see anyone doing a two-legged deadlift unless they can first touch their toes. Any idea if this same mobility requirement applies to one-legged deadlifts?

NuadaluneOctober 2, 2020 - 02:21

Thank you for this video! Very technically explained and demonstrated!

BraluneOctober 2, 2020 - 19:27

WTF llok at that guy!
He is so fat!!! MUSCLE fat!

Like no fat its just muscle. wow

MuwieldOctober 3, 2020 - 08:03

Very good video. If you had shown the movement from the front and back as well instead of just the profile angle, it would’ve made it even better.

FelhaluneOctober 4, 2020 - 08:44

Great demonstration PJ, I feel like a few videos out there are lacking the explanation of avoiding the pelvis tilting too much.

CentrigamandOctober 7, 2020 - 10:12

Thanks for the post! Just a question: Why is the exercise shown with bend arms?

RockmoonOctober 8, 2020 - 23:27

A different angle would of been useful for people to see the rounding. He also failed to mention that people round their back which also is bad form

AnaranradOctober 10, 2020 - 03:21

but doing it wrong is still working different muscles so if u do it both ways its still beneficial or no?

DuzshuraOctober 11, 2020 - 06:59

Coach PJ as long as I’m feeling the burn on my glutes and hammies I’m okay right?

SilvershaperOctober 12, 2020 - 16:01

Brilliant! Love these videos! Can you please post a tutorial on a goblet squat? Thank you! ��

ModiOctober 13, 2020 - 13:14

“welcome to your’re doing it wrong”
me: “THIS IS MY TYPE OF TUTORIAL no baby talk tell me like it is man!”

BalmaranOctober 15, 2020 - 12:10

Great video & explanation of the exercise, throughout the movement. Thank you!!

RockpickOctober 17, 2020 - 00:45

Thanks so much, I’m currently training a junior athlete with the same problem and was unsure on how to correct it

MezishoOctober 17, 2020 - 21:44

Thanks for sharing your knowledge. LOVE the modification. ��

NaniusOctober 19, 2020 - 22:12

This is a poor bastardised version of the King single leg deadlift innovated by Ian King 30 years ago before it became trendy. Here is the correct way to do it the way Ian originally intended https://www.youtube.com/watch?v=AdhubYr_EeM

GranirdinOctober 21, 2020 - 17:02

Very helpful, thank you. Helped me correct some bad form. Peace

MalamandOctober 22, 2020 - 02:54

What i found helped is make sure your hips are moving throughout the whole lift.. if they are not it means youre using your knees or back too much. Great video man hinge patterns are super important!

AdrieluneOctober 23, 2020 - 05:19

She does only one complete rep. That doesn’t teach you a lot… Should show us several consecutive reps

DorigarOctober 24, 2020 - 16:20

Thank you for sharing �� Nice video ��
Subscribe your channel ��

AdrielanimOctober 27, 2020 - 04:12

Great explanation/demonstration! Im going to incorporate this into my wo’s to enhance my hiking stability on the trails!

NezshuraOctober 27, 2020 - 19:06

Wow this lady is fit. Great muscles but still looks like a very attractive woman.

AganisOctober 30, 2020 - 04:18

Hey man, great video, quick question though: Regarding hip position, what should it be like in terms of anterior/posterior and side to side? I have a bit of an anterior pelvic tilt and am wondering if I have to focus on tucking my hips in during this exercise. Any tips are much appreciated!

FenrisOctober 30, 2020 - 08:58

Excellent cues and coaching tips to help with my clients thanks. This is actually one exercise I have had problems with myself because i have pelvic tilt and it throws me off

ForgasNovember 1, 2020 - 22:49

lol why not just deadlift. much easier than all the circus theatrics

AndroniusNovember 2, 2020 - 18:36

Hey Ryan, I’m really curious to find out why (most people) choose the opposite arm of holding the load and some other people choose to hold the load on the same side as their standing leg. Can you explain me the differences or is it just personal preference?

SaithidiNovember 3, 2020 - 13:31

Thanks a lot! I bet this is the best video about single leg deadlift.

VoodoomiNovember 5, 2020 - 06:01

You exactly like John Kracinski from Some Good News/ The Office lol

BludbrewNovember 6, 2020 - 09:37

best clip I’ve ever seen on this.. I was doing it wrong and this SO makes sense as to better way & impact it can have. THANKS!

ShakamuroNovember 7, 2020 - 01:10

You’re doing it wrong by doing it with 1 leg. USE TWO LEGS AND SHRED SOME WEIGHTS BUDDY!

DuzshuraNovember 9, 2020 - 06:03

i absolutely loved the single legged deadlift/squat…Thanks! I am always looking for new leg exercises.

WhisperdwellerNovember 11, 2020 - 17:04

This Channel is so underrated every video is amazing great work and please cover more exercises

AdrienaraNovember 12, 2020 - 19:12

Thanks, this is the best explanation I have found on the subject.

ShalirdanaNovember 14, 2020 - 07:19

hi, my back leg (the raised one) i cant keep it straight,as if tight hamstring, is it ok to bend????, plus im very good balance-wise on my right and very unstable on my left, expecially while going up again, my body either lean left or right, asif leading with shoulders as i go up…. weak glute at that side??? thanks

MoNovember 14, 2020 - 12:50

Do you still squeeze glutes at top of move?? Like with regular deadlift?

FelhafymNovember 17, 2020 - 00:19

Showing both versions (“incorrect” and “correct”) from a rear view would be helpful.

KulaziusNovember 17, 2020 - 13:27

I really like videos where is actually shown how people do it wrongly. Not just the right way to do it, and some comments on what should be vigilant about what could go wrong. Thanks for really make a movie of a wrong SLD

WhitewormNovember 18, 2020 - 12:41

421 views, and only one like? Why the reluctance to give the goddess her due??

How you can Perform a Single-Leg Deadlift

Single-Leg Deadlift Glute Strengthening Exercises for Runners

Best Move for Booty: Single Leg Deadlifts

How to Perform the Single Legged Deadlift | Week 38 | Movement Fix Monday | Dr. Ryan DeBell

One Kettlebell Single Leg Deadlift

Single Leg DeadliftThe best Exercise you are not doing

How To Do A Single Leg Deadlift | The Right Way | Well+Good

Single Leg RDL…You’re Doing It WRONG

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