Exercises / Hip & gluteal
Single-leg deadlift
- Strength
- Hip & gluteal
- Dumbbell (optional)
A hip hinge on one leg with the free leg extending behind. Among the highest gluteus maximus exercises.
Also called single limb deadlift, SLDL, single-leg RDL.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing on one leg
Steps
- Stand on one leg with a soft knee.
- Hinge at the hip, reaching the hands toward the floor as the free leg extends behind.
- Keep the back flat and the pelvis level, then return upright by driving the hip forward.
Cues
- Hips square to the floor
- Long line from head to back heel
Common mistakes
- Rounding the back
- Opening the pelvis (rotation)
- Locking the knee
Used for
- Hamstring strain (later stage)
- Hip extensor strengthening
- Balance
Evidence (1)
- Single-limb deadlift and single-limb squat produced the greatest gluteus maximus activation of 12 exercises.1
Easier
Harder
References (2)
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.