Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog
Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in

One Leg Deadlift

Hamstring, core, knee stabilization
One Leg Deadlift gif
Single-sidedTargets: Lower back, Glutes, Hamstring

About

It is a body weight that can evenly develop leg muscles, hips, and core muscles. It's a workout that helps improve coordination and balance!

How to One Leg Deadlift

Starting Position

1. Please spread your legs shoulder-width apart.

2. Please open your chest and straighten your back.

Proper Form

1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.

2. Please gaze slightly forward.

3. As you lower your leg, slowly return to the starting position.

Breathing Technique

Breathe in while going down, and breathe out while going up.

Precautions

1. Please be careful not to let your gaze drop to the floor.

2. Please be careful not to bend your knees excessively.

3. Keep your chest up and engage your core to avoid bending your back.

From the Community

One Leg Deadlift Community

Join the Community →

One Leg Deadlift Related Reading

  • Sets per workout is the only training variable that reliably predicts muscle growth.
    Numbers Don't Lie

    Sets per workout is the only training variable that reliably predicts muscle growth.

    Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.

  • 3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
    Numbers Don't Lie

    3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

    Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.

  • Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
    What Actually Matters

    Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

    Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.

  • 3 minutes beats 1 minute — and the data on rest periods is clearer than you think.
    Numbers Don't Lie

    3 minutes beats 1 minute — and the data on rest periods is clearer than you think.

    Resting longer between sets builds more strength and likely more muscle. Here's exactly how long to rest, according to a 2024 Bayesian meta-analysis and two RCTs.

  • Creatine is not bad for your heart — in fact, phosphocreatine cut all-cause mortality by 29% across 3,400 cardiac patients in a 2016 meta-analysis of 41 trials
    Myths Busted

    Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

    Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.

  • Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
    What Actually Matters

    Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

    Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.

Curious about a Leg workout plan that includes the One Leg Deadlift

One Leg Deadlift Alternatives

Leg curl

Leg curl

Barbell Stiff Leg Deadlift

Barbell Stiff Leg Deadlift

More

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog