Single Leg Deadlift (Bodyweight)
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand on one leg with a soft knee.
- Hinge at the hip, letting the free leg travel straight back as the chest drops toward the floor.
- Stop when the torso and rear leg are roughly one line, then drive the hip forward to stand.
FORM TIPS
- Keep the hips square. Letting the free hip open toward the ceiling turns it into a rotation drill.
- Touch a wall or a chair for balance if you need to; the hamstring is the target, not your balance.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.