Bodyweight Single-Leg Deadlift

Technique

How to perform Bodyweight Single-Leg Deadlift

1. Stand tall on your right foot with a slight bend in the knee and arms at your sides.
2. Engage your core and hinge at the hips, reaching your torso forward while simultaneously extending your left leg straight back.
3. Lower until your torso and left leg form a straight line parallel to the floor, keeping your hips square and back flat.
4. Pause briefly, maintaining balance and tension through your right glute and hamstring.
5. Press through your right foot and contract your glute to reverse the hinge, bringing your torso upright and left leg back to the starting position.
6. Repeat for the prescribed repetitions, then switch legs and perform the movement on the opposite side.

GymDaze demonstration

Watch Bodyweight Single-Leg Deadlift

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.