Single Leg Stiff-leg Deadlift
The Single Leg Stiff-leg Deadlift primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head) and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Femoris. It is a bodyweight isolation exercise at intermediate difficulty.
The Single Leg Stiff-leg Deadlift is an intermediate isolation exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Gluteus Maximus, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head). This is a unilateral pulling movement, allowing each side to be trained independently.
A bodyweight isolation pull exercise targeting the Gluteus Maximus.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head) |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Biceps Femoris (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Gluteus Medius, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Stand with feet together and hands just in front of thighs.
- Lift leg slightly so foot is just off floor.
Execution
- Lower torso forward and downward while raising lifted leg back behind.
- Keep back straight and knee of supporting leg slightly bend.
- Keep hip and knee of lifted leg extended throughout movement.
- Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg.
- Straighten knee of supporting leg as torso becomes upright.
- Repeat.
Comments
- Throughout lift, keep arms and back straight.
- Do not lower weight beyond mild stretch throughout hamstrings.
- Full range of motion will vary from person to person.
- Those withless flexibilitymay need to bend knee of supporting leg more so hands can come closer to floor.
- At top of movement, lifted foot can make contact with floor to maintain balance between repetitions.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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