Bodyweight Single Leg Deadlift — how to, muscles worked, alternatives

How to do the Bodyweight Single Leg Deadlift

Stand tall and shift your weight onto one leg.
Push your hips back, extending the free leg behind you.
Lower until you feel a stretch in your hamstrings.
Drive the standing foot into the floor to return to the starting position.
Repeat all reps on one leg before switching to the other side.

Full technique — 7 steps

Stand tall with feet hip-width apart and let your arms hang at your sides.
Shift your weight onto one leg and keep a slight bend in the standing knee.
Tighten your stomach and hinge at the hips as your free leg reaches straight behind you.
Let your arms hang straight down under your shoulders as your torso tips forward.
Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
Drive the standing foot into the floor and extend the hip to return upright.
Finish balanced on the same leg, then complete all reps before switching sides.

Common mistakes

Opening the hips outward
Turning it into a squat
Rounding through the spine
Using the back leg to swing
Losing balance between reps

Form cues

Reach long through back leg
Keep hips square
Push hips straight back
Slight knee bend
Stand tall at top

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Bodyweight Good Morning 15% of bodyweight
Easier Glute Bridge with Alternating Leg Extension 25% of bodyweight
This exercise Bodyweight Single Leg Deadlift 30% of bodyweight
Harder Single Leg Foot Elevated Glute Bridge 35% of bodyweight
Harder Romanian Deadlift Intermediate

Too hard for now? Start with the Glute Bridge with Alternating Leg Extension.

Quick answers

What muscles does the Bodyweight Single Leg Deadlift work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Quads 4/10, Hip abductors 4/10, Calves 3/10.

When should I do the Bodyweight Single Leg Deadlift in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

How many sets and reps of the Bodyweight Single Leg Deadlift?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Bodyweight Single Leg Deadlift?

Resistance bands: Kneeling Resistance Band Hip Thrust, Feet Elevated Mini Band Glute Bridge. Dumbbells: Feet Elevated Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Glute Bridge. Barbell: Feet Elevated Barbell Glute Bridge, Barbell Figure Four Glute Bridge. Kettlebell: Single Leg Kettlebell Hip Thrust, Staggered Stance Double Kettlebell Romanian Deadlift.