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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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