Deadlift Single-Leg (Band)

Single-leg compound pulling exercise using resistance bands to strengthen the posterior chain and improve balance.

Instructions

1. Stand on one leg with a slight knee bend, holding a resistance band anchored at ground level.
2. Keep your standing leg’s foot flat and stable on the floor.
3. Hinge forward at the hips while extending your free leg backward for counterbalance.
4. Pull the band upward using your hamstrings and glutes, driving your hips forward.
5. Return to a standing position on one leg, maintaining balance throughout.
6. Keep your chest up and your spine neutral during the entire movement.
7. Complete all reps on one leg before switching to the other side.

Tips

• Maintain a neutral spine—avoid rounding your back or twisting your torso
• Keep your standing knee slightly bent to provide stability and reduce strain
• Use your free leg as a counterbalance but keep it light and controlled
• Focus on driving your hips forward and squeezing your glutes at the top
• Go slowly and carefully to maintain balance and prevent falls