Single leg deadlifts are one of my favorite lower body exercises. This unilateral hip hinging exercise strengthens the posterior chain muscles, and improves balance.
Unfortunately, very few people execute this movement correctly so they do not reap the many benefits.
Here are 5 comprehensive tips that will help improve your ability to excel at this movement.
Before I share these tips, here is how I like to coach the exercise. In this video and coaching description, I am using a barbell. This is one of the most advanced variations.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground (I liken this to a stork drinking water), or a combination of the above.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position. Lower does not mean better if your form deteriorates.
- The barbell and your arms should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
- Imagine you are gently painting the front of your leg with the bar.
- Exhale after you have pressed away from the floor and as you are approaching the top position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- Keep your non-working leg close to the midline of your body. Keep the muscles in this leg engaged.
- Do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate.
5 Tips That Will Help You Excel At Single Leg Deadlifts
Tip #1) Master The Single Leg Hip Hinge
Whether you are performing hip hinges with one or both legs, understanding the hip hinging movement, and being able to execute it, is paramount. When many people perform hip hinging movements, rather than initiating and performing the movement with their hips and pushing them backwards, they perform the movement by squatting, rounding the spine, dropping the chest towards the ground, or a combination of the above.
Here are 4 basic drills you can perform that will help you master the hip hinging movement. Refer to the coaching cues I provided above.
#1) Single Leg Hip Hinges With Hands Behind Hips, And Knee Bent
In this variation, you will put your hands behind your hips (on your glutes), and will really focus on performing the hinge by pushing your hips back against your hands. This is a great way to reinforce the ever-important hip hinging pattern. As for your non-working leg, keep your knee bent at about 90 degrees as this is easier than when the knee is fully extended.
#2) Single Leg Hip Hinges With Hands Behind Hips, And Knee Fully Extended
In this variation, you will put your hands behind your hips (on your glutes), and will really focus on performing the hinge by pushing your hips back against your hands. This is a great way to reinforce the hip hinging pattern. As for your non-working leg, keep your knee fully extended. This longer lever makes the exercise slightly more challenging than the variation above.
#3) Single Leg Hip Hinges With Dowel Down Spine
In this variation, you will put a dowel down your spine. If you are performing the hip hinging movement properly, the dowel should remain in contact with your head, thoracic spine, and sacrum. This is a great way to reinforce the hip hinging pattern. As for your non-working leg, you can keep your knee bent or fully extended.
#4) Single Leg Hip Hinges With Hands Down Sides Of Leg
In this variation, you will perform single leg hip hinges and will focus on sliding your hands down the sides of your leg. This variation is the most challenging of the ones I’ve provided. As for your non-working leg, keep your knee fully extended.
Tip #2) Improve Your Balance: Strengthen Your Feet And Lower Leg
In order to thrive at single leg deadlifts and other unilateral hip hinging movements, balance plays a key role, and you need to have a sound foundation to work with. Many extremely strong and physically capable people struggle to excel at single leg deadlifts, largely because their balance is insufficient.
I talk about the importance of a tripod foot base all the time. When I refer to the tripod foot base, I’m implying that your weight should be on the back portion of your foot (or feet), and the base of your big and baby toes. If your feet and lower legs are strong and stable, and if you are able to establish and maintain these ever important three points of contact, your ability to perform single leg deadlifts and other unilateral (and bilateral) lower body exercises will dramatically improve.
These two exercises strengthen the muscles in the foot and lower leg.
#1) Landmine Single Leg Deadlift Hold With Weight Transfer
This exercise strengthens the muscles in the foot and lower leg, and improves lumbo-pelvic stability. This exercise also develops isometric posterior chain strength. This exercise is much tougher than it looks! You can also do this using a dumbbell, kettlebell, or other weighted object.
Key Points:
- Set up a barbell so it is lengthwise, and is behind your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
- Stand on one foot and have a slight bend in your knee.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground, or a combination of the above. Go to a range where you can maintain proper form. Maintain this position for the duration of the movement.
- Before you perform each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Slowly pass the weight from one hand to the other. The farther the weight travels from the midline of your body, the more challenging the exercise will be.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- Keep your non-working leg straight (or knee bent at a 90 degree angle) and close to the midline of your body. This will help keep your hips and torso from rotating.
- Do not allow your knee to fall inside or outside of your foot.
- Keep your core muscles braced (360 degree brace around the spine).
- In terms of breathing, figure out what works and feels best for you.
#2) Single Leg Balancing With Lateral Band Resistance
This exercise strengthens the muscles in the foot and lower leg. This exercise helps strengthen the muscles that support the arch. If you feel the outside of your lower leg and foot dominating the exercise, gently press your big toe into the floor and you should notice an improvement.
Key Points:
- Fasten a resistance band to a secure surface, and attach the band around your shin. There should be resistance in the band for 100% of the exercise.
- Stand on one foot and have a slight bend in your knee.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Now balance for the target amount of time (15-30 seconds is a reasonable length of time).
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- Do not allow your knee to fall inside or outside of your foot.
- In terms of breathing, figure out what works and feels best for you.
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Tip #3) Improve Your Lumbo-Pelvic Stability
When it comes to performing single leg deadlifts, being able to keep your torso, spine, and hips in a stable position will make a tremendous difference in your ability to perform this exercise. This movement is both anti-extension and anti-rotational in nature, and demands a significant amount of lumbo-pelvic stability. If you aren’t able to control the movement in your torso, spine and hips, and if you aren’t able to keep these parts of your body in a square position, executing the hip hinging movement will be significantly tougher.
These three exercises will help improve your lumbo-pelvic stability:
#1) Band Resisted Stir The Pots
Key Points:
- Fasten a band around a secure surface. There should be tension in the band for 100% of the movement.
- Set your body so it is in a straight line from your head to heels.
- Grab onto the band, and put your forearms on a stability ball.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips (think about wrinkling the front of your shirt), and squeeze your glutes.
- Now perform figure 8 movements and roll the ball away from your body and to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movements and return the ball to the starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, excessively round, or flex laterally, ribs flare, torso or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse. Maintain the “canister” position. I love to use this analogy.
- Aside from your arms, the rest of your body should remain in a pretty fixed position.
- In terms of breathing, do what works and feels best for you. I prefer to steadily exhale as I am rolling the ball away from me, and will inhale as I am returning the ball to the starting position.
#2) Dead Bugs
Key Points:
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Extend your arms so they are in a vertical position, and are above your chest.
- Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. For most individuals, I recommend keeping the knees bent.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection, think about wrinkling the front of your shirt), .
- Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and arms/weight towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your arm and your leg to the starting position.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
**Here is a modified dead bug variation. I highly recommend starting out with these.
#3) Bird Dogs With Lateral Band Resistance
Key Points:
- Fasten a band around a secure surface and attach the band around your hips. There should be tension in the band for 100% of the movement.
- Get on your hands and knees. Your hands should be directly below your shoulders. Spread your fingers and pretend you are suctioning them to the floor.
- Set your body so it is in a straight line from your head to hips, and tuck your chin. Your head, torso, and hips should be in a stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection, think about wrinkling the front of your shirt), and squeeze your glutes.
- Now lead with your heel, and extend one leg backwards, and simultaneously reach forward with your opposite arm. Pause for a count when you are in this extended position. Return your arm and leg to the starting position. You can alternate sides, or you can perform all of the reps on one side before switching sides.
- Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the ground is often a good height.
- As a main objective of this exercise is to generate full body tension, contract your lats, the muscles around your shoulder blades, arm, and leg.
- As for the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine).
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position, and your body should remain square to the floor. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribs to flare, torso or hips to rotate, or hips to collapse or pike.
- In terms of breathing, do what works and feels best for you.
Tip #4) Perform Accessory Exercises For The Hamstrings
In addition to performing single leg deadlifts and other hip hinging movements, performing other exercises that target the posterior chain muscles will help.
Here are a three awesome accessory exercises you can do to strengthen your posterior chain muscles:
#1) Band Resisted Roller Hamstring Curls
This exercise strengthens and develops the posterior chain muscles, and involves performing hamstring curls using a roller, and with band resistance. The roller is lower to the ground than a stability ball, so the body is in more of a horizontal vs diagonal position. As a result, the exercise should feel more challenging. Adding in the band resistance increases the difficulty of the exercise even more.
Key Points:
- Fasten a band around a secure surface and attach the band around your feet/back of your ankles. There should be tension in the band for 100% of the movement.
- Get into the starting position by extending your hips with your posterior chain muscles (especially the glutes), not by arching your back.
- Once you’ve extended your hips, your body should be in a straight line from your knees to shoulders.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- While keeping your hips elevated, extend your knees and roll the roller to a range where you are able to maintain proper form.
- Once you hit your end range, perform the reverse movement and “curl” the roller back to the starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribs to flare, torso or hips to rotate, or hips to collapse.
- In terms of breathing, figure out what works and feels best for you.
#2) Single Leg Ball Hamstring Curls
This exercise strengthens and develops the posterior chain muscles.
Key Points:
- Put the back of your foot on a stability ball.
- Get into the starting position by extending your hips with your posterior chain muscles (especially the glutes), not by arching your back.
- Once you’ve extended your hips, your body should be in a straight line from your knee to shoulders.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- While keeping your hips elevated, extend your knee and roll the ball to a range where you are able to maintain proper form.
- Once you hit your end range, perform the reverse movement and “curl” the ball back to the starting position.
- Even though this is a single leg exercise, make sure you contract your glutes and core muscles on both sides of your body as this will help keep your hips and torso level.
- For the duration of the movement, your non-working leg should remain in a fixed position, and should not provide ANY assistance.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribs to flare, torso or hips to rotate, or hips to collapse.
- In terms of breathing, figure out what works and feels best for you.
#3) Single Leg Hip Lift Leg Curl Combo
This innovative exercise combines a single leg hip lift and a single leg hamstring curl. This exercise strengthens the posterior chain muscles, and helps improve grip strength.
Key Points:
- Adopt your preferred hand width. Draw each shoulder blade in towards your spine and down towards your opposite hip. Maintain this position for the duration of the set. Do not mindlessly hang.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
- Now your hips with your posterior chain muscles (especially the glutes), not by arching your back.
- Once you’ve extended your hips, your body should be in a straight line from your knee to shoulders.
- Now perform a single leg hamstring curl and pull your body forward using your hamstring. Once your knee is over your heel, perform the reverse movements and return your body to the starting position.
- Even though this is a single leg exercise, make sure you contract your glutes and core muscles on both sides of your body as this will help keep your hips and torso level.
- For the duration of the movement, your non-working leg should remain in a fixed position, and should not provide ANY assistance.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribs to flare, torso or hips to rotate, or hips to collapse.
- In terms of breathing, figure out what works and feels best for you.
- Start out with the double leg variation and see how this feels.
Tip #5) Hone Your Single Leg Deadlift Skills By Performing Some More Advanced Variations
Once you have mastered the more basic single leg hip hinging variations I provided above, here are some more advanced variations you can sink your teeth into. If you have the end goal of being able to perform single leg deadlifts with a barbell, these variations will serve as very effective stepping stones. However, there is absolutely no written rule that you must use a barbell. All of these variations are incredibly effective.
Here are four awesome single leg deadlift variations you can do. As for coaching cues, refer to the first part of this article where I provided incredibly thorough coaching cues.
#1) Band Resisted Single Leg Deadlifts
In this variation, you will perform single leg deadlifts using band resistance. Place the resistance band under the mid/back of your foot, and grab onto the band with both hands. Make sure there is tension in the band for 100% of the movement, and that the tension is even on both sides. Your hands should slide down the sides of your leg.
#2) Landmine Single Leg Deadlift
Landmine single leg deadlifts are a great way to continue your journey of mastering the single leg hip hinging movement as they are much less technically demanding than many deadlifting variations. Also, since the fixed nature of the barbell makes balancing slightly easier, more resistance can often be used.
With this variation, you will set up a barbell so it is lengthwise. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment but this is not essential. Position your body so the front of the barbell is an inch or so from your pelvis. If you execute the hip hinge and lockout to perfection, the end of the barbell should not strike your body.
#3) Single Leg Deadlifts With Two Weights
In this variation, you will perform single leg deadlifts while holding onto a dumbbell or kettlebell in each hand. Your hands and weights should slide down the sides of your leg.
#4) Single Leg Deadlifts With One Weight
In this variation, you will perform single leg deadlifts while holding onto a single dumbbell or kettlebell with both hands. Your hands and weight should slide down the front of your leg. This variation more closely mimics deadlifts with the barbell as the barbell will also slide down the front of your leg. Imagine you are gently painting the front of your leg with the weight.
Single Leg Deadlifts: Form Summary
When you are performing single leg deadlifts, in terms of form, these key points are what you want to achieve. I could have included several more points.
- Hips are well behind knee (due to hip hinge movement)
- Back is relatively flat/neutral. No excessive rounding (some slight rounding can be ok) or hyperextending
- Arms are rigid and lats are engaged
- Weights are kept close to leg and are not drifting ahead
- Tripod foot base (weight is on mid to back of foot, big and baby toes are in contact with the ground)
- Knee is roughly above heel and shin is in a relatively vertical position
- Non-working leg is close to midline of body
- Muscles in non-working leg are engaged
- Head, torso, and hips are in a stacked position (I often use canister analogy), and are square to the floor. Hips are level
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