How to do Single Leg Deadlift
StandingHoldBoth sidesIntermediate
Single Leg Deadlift is a standing stretch for your feet, hamstrings and lower back. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Shift weight to one foot and raise the other foot slightly behind you.
- 3Hinge at your hips, lowering your torso forward while lifting your back leg.
- 4Keep a slight bend in your standing leg and let your arms hang naturally.
What you should feel
A soft bend in your left knee.
Form tips
- Lower your torso and lift your back leg until they are parallel to the floor. Maintain a straight back for alignment.
- Feel the back of your left leg gently lengthen.
- Breathe slowly… steady and calm.
Make it easier
If balance is tricky, rest a hand on a chair or wall.
Coming out of it
Slowly lower your right foot… and rise up to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Single Leg Deadlift with a coach
In BendEase, a voice coach talks you into Single Leg Deadlift, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your feet and hamstrings.
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