Single Leg Deadlift
The Single Leg Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary activation of the Semimembranosus, Semitendinosus and stabilizer support from the External Obliques, Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at advanced difficulty.
The Single Leg Deadlift is a advanced compound exercise performed with dumbbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary engagement of the Semimembranosus, Semitendinosus. This is a unilateral pulling movement, allowing each side to be trained independently.
Single-leg hip hinge with dumbbell emphasizing balance and posterior chain.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
| Secondary | Semimembranosus, Semitendinosus |
Muscles Worked
The Biceps Femoris (Long Head), Erector Spinae, and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Semimembranosus, and Semitendinosus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Perform equal reps on each side.
- This is an advanced exercise.
- Ensure proper form before adding load.
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. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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