Bodyweight One Leg Deadlift
Expert Advice
Keep the standing leg slightly bent and focus on hinging at the hips. Maintain a neutral spine throughout the movement to prevent lower back strain.
How-to-do Steps
- Stand on one leg with a slight bend in the knee.
- Hinge at the hips and extend the free leg behind you for balance.
- Lower your torso until it's parallel to the ground, reaching your hands towards the floor.
- Slowly return to the starting position, squeezing your glutes.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Bodyweight One Leg Deadlift primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Secondary
Quads20%
Lats20%
Hamstrings10%
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight One Leg Deadlift work?
Bodyweight One Leg Deadlift primarily targets the Glutes. Secondary muscles involved include Quads, Lats, Hamstrings, Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight One Leg Deadlift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight One Leg Deadlift suitable for beginners?
Yes, Bodyweight One Leg Deadlift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
