How to do Single-Leg Deadlift?

by Nordic Training Gear 3 min read

Single-Leg Deadlift is a functional exercise that strengthens your legs, glutes, and lower back. In addition, they enhance balance and stability. This variation of the traditional deadlift can be a fantastic addition to your workout regimen. For some, as the weights get heavy, it might be beneficial to acquire lifting straps, as they can help improve grip strength and allow you to focus more on the lift itself. To reap its benefits, it's crucial to perform the exercise correctly. Follow our ultimate guide to mastering the Single-Leg Deadlift.

Proper positioning for Single-Leg Deadlift

  1. Starting position: Stand upright with your feet together. Hold a dumbbell or kettlebell in the hand opposite the foot you intend to lift. You can also use a barbell. If you choose to use lifting straps, ensure they're properly secured around the bar.
  2. Focus: Keep your gaze forward and neck neutral throughout the movement.

Executing the Single-Leg Deadlift

  1. Balance on one leg: Lift one leg off the floor, leaving only your supporting foot on the ground.
  2. Lean forward: With a slightly bent supporting leg, lean your torso forward while extending your lifted leg backward. Aim to keep the hip, knee, and foot of the rear leg aligned.
  3. Bottom position: Continue until your torso and the rear leg are parallel to the floor, or until you feel a gentle stretch on the hamstring of your supporting leg.
  4. Return to starting position: Push through your supporting foot to return to the starting position.
How to do Single-Leg Deadlift?

Breathing and focus during Single-Leg Deadlift

  • Inhale as you lean forward and exhale as you return to the starting position.
  • Keep your focus on a point in front of you to assist with balance.

Benefits of Single-Leg Deadlift

  1. Strengthens stabilizing muscles: Engages smaller stabilizing muscles that are often overlooked in other lifts.
  2. Improved balance: Enhances your balance and proprioception (the body's ability to sense its position in space).
  3. Symmetrical strength: Helps address imbalances between sides.

Expert tips for better Single-Leg Deadlift

  1. Quality over quantity: Start with a lighter weight until you master the technique.
  2. Engage your core: Pull your navel towards your spine to stabilize the torso during the movement.
  3. Avoid hip rotation: Keep your hips even throughout the entire movement. This prevents excessive rotation and potential injury.
  4. Flexibility: If you find it challenging to reach down with the dumbbell or kettlebell without rounding your lower back, this might indicate limited hamstring flexibility. Consider integrating stretching exercises into your routine.
  5. Use of lifting straps: If grip strength starts to become a limiting factor, lifting straps can be an excellent tool to help maintain your grip, especially during longer sets where your grip might start to falter.

Precautions for Single-Leg Deadlift:

  • Be cautious not to hyperextend your back or rotate your hips, which could lead to injuries.

Conclusion on Single-Leg Deadlift

Single-Leg Deadlift is an excellent exercise for building strength, balance, and stability. By following this guide and being aware of your body, you can incorporate it into your workout routine and benefit from its many advantages. With tools like lifting straps, you can also optimize your performance as weights increase. Explore our complete range of quality lifting straps here. As always, when introducing a new exercise, take it slow and prioritize correct technique over the amount of weight or repetitions.
Nordic Training Gear
Max Andrén
Writer & Co-Owner

Max Andrén is a writer and co-owner of Nordic Training Gear
He has a great passion for gym training and training accessories

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