single-legged-deadlift

The single-leg deadlift involves unilateral strengthening of the muscles. This provides an opportunity to address muscular imbalances. However, it is crucial to train the sides of the body in a targeted and balanced manner to avoid creating imbalances. The primary muscles strengthened during the single-leg deadlift are the erector spinae (lower back muscles) and the quadriceps femoris (four-headed thigh muscle). Additionally, the gluteus maximus (large buttock muscle) is predominantly engaged. Furthermore, the semitendinosus and semimembranosus muscles, part of the hamstring muscle group, are also effectively trained in a supporting role.

Single-leg deadlift with dumbbells

As an alternative, you can also perform the dumbbell deadlift with only one leg. Similar to the conventional dumbbell deadlift with one dumbbell, athletes benefit from increased freedom of movement and easier execution.

Body Position

In the single-leg dumbbell deadlift, you also position yourself on one leg. The standing leg is oriented forward and slightly bent, while the other leg hovers lightly next to you in the air. Keep your upper body upright, and direct your gaze forward. In both hands, hold a dumbbell with an overhand grip. At the beginning of the exercise, the arms are almost fully extended. To protect the spine, the lower back maintains a natural arch.

Movement execution

Initiate the single-leg dumbbell deadlift by moving the hovering leg backward and inhaling. Lower the dumbbells towards the ground, keeping the arms almost fully extended and close to the body. In the end position, the leg is extended in the air, and your upper body forms a straight line. Then, lift the dumbbells upward, keeping the arms almost fully extended. Keep your gaze forward. Extend the standing leg almost completely, while guiding the other leg directly next to the standing leg. The previously backward-facing leg continues to hover in the air and never touches the ground. The lower back maintains a continuous natural arch.

Single-leg deadlift with the barbell

Typically, the single-leg deadlift is performed with a barbell. In contrast to the traditional deadlift, this variation allows you to focus on one side of the body.

Body Position

In the single-leg deadlift with a barbell, stand on one leg. The leg is positioned in the middle of the barbell, which you grip with an overhand grip about shoulder-width apart. Shift the weight to the slightly bent standing leg, while the other leg hovers directly next to you and is slightly raised. The gaze is directed slightly forward.

Movement execution

To start the single-leg deadlift with a barbell, move the hovering leg backward and lower the upper body forward until it is approximately parallel to the ground. The arms remain almost fully extended, and the barbell is slowly lowered along your body. Ensure that the barbell is kept close to your body. Inhale deeply during this movement. Subsequently, move the hovering leg forward so that it hovers next to the standing leg again. Exhale and do not set the leg down. Simultaneously, raise the barbell again along your body. Only after completing all repetitions do you switch to the other leg.

Common mistakes when doing a single leg deadlift

Mistakes in one-sided lifting increase the risk of injuries and reduce the effectiveness of training. Here are the most common sources of errors and tips on how to avoid them.

✅  Rounded Back: When lifting on one leg, you should avoid a rounded back. As with all lifting variations, the lower back should always maintain a slight hollow position.

✅  Imbalanced Load: Lifting on one leg carries the risk of uneven load. Sometimes, athletes tend to favor their stronger leg with more weight. However, this encourages and amplifies muscular imbalances. Therefore, it is important to train both sides equally or, if necessary, selectively strengthen the weaker leg.

✅  Excessive Weight: Excessive weight is often compensated for by momentum. Since one-sided lifting is complex, and technical precision is crucial, it is advisable to use moderate weights.

Alternatives and similar exercises to single-leg deadlifts

For a diverse training regimen, there are various exercises to choose from to strengthen the lower back and legs. In the following section, you'll find similar exercises that resemble single-leg deadlifts.