Deadlift Single-Leg (Bodyweight)

A unilateral deadlift performed with body weight only, requiring significant balance and posterior chain engagement. Develops hip hinge mechanics and unilateral strength without external load.

Instructions

1. Stand upright with feet hip-width apart, good posture, and arms at your sides.
2. Shift your weight onto one leg while lifting the opposite leg slightly behind you.
3. Keep a slight bend in the standing leg’s knee throughout the movement.
4. Hinge at the hip, pushing your hips backward as if reaching back with your rear leg.
5. Allow your torso to lower toward the ground while extending the free leg behind you for counterbalance.
6. Continue hinging until you feel a stretch in the hamstring of the standing leg.
7. Drive through your standing leg’s heel to return to the starting position.
8. Complete all repetitions on one leg before switching sides.

Tips

• This movement requires significant balance; practice without any load first to master the pattern.
• Maintain a neutral spine throughout; avoid rounding your lower back.
• The free leg acts as a counterbalance; extend it backward for stability.
• Focus on the hip hinge movement; avoid excessive knee bending.
• Perform 8-12 repetitions per leg with controlled, deliberate movements.
• This exercise is excellent for improving balance, stability, and posterior chain strength.