One-Leg Deadlift

Main Muscle Worked: Glutes

Other Muscles Worked: Hamstring, Quadriceps

Equipment: Body only

Mechanics Type: Compound

Exercise Instructions: One-Leg Deadlift

An exercise designed for improving lower body strength, stamina and balance, the one-legged deadlift is a good choice of bodyweight exercise.

To perform the one-leg deadlift exercise:

1. Stand on one leg with hands by your side and your non-supporting leg out behind you.
2. Keep your back straight, shoulders back and core engaged and lean forward from the hips (not the waist) towards the floor until you feel a stretch in your hamstrings.
3. Return to the start position and repeat.

Beginners

If you are finding the one-leg deadlift too difficult first try mastering the standard deadlift, or use your non-supporting leg to lightly touch the floor behind you for additional support.

Experts

When you've mastered the one-legged deadlift you can introduce dumbbells or kettlebells to help increase resistance and seriously challenge your lower body.