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Upper Legs · Body Weight
Bodyweight Single Leg Deadlift
Bodyweight Single Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
- Quadriceps · Quadriceps Femoris
How to do Bodyweight Single Leg Deadlift
- Stand with your feet together and your hands by your sides or on your hips.
- Lift your right leg straight back and lean forward at the hips, keeping your back straight, until your torso is parallel to the floor.
- Return to the starting position by lowering your right leg and raising your torso back to upright.
- Repeat the movement for the desired number of repetitions, then switch to the left leg
Form tips
- Maintain an upright posture and look forward to help with balance.
- Keep a slight bend in your standing knee to avoid locking it and to protect your joints.
- Focus on keeping your movements smooth and steady to maintain proper form and avoid injury.
Bodyweight Single Leg Deadlift alternatives
More hamstrings exercises
Bodyweight Single Leg Deadlift FAQ
What muscles does Bodyweight Single Leg Deadlift work?
Bodyweight Single Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back and quadriceps work as secondary muscles.
What equipment do you need for Bodyweight Single Leg Deadlift?
None. Bodyweight Single Leg Deadlift is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Single Leg Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Single Leg Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Single Leg Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Single Leg Deadlift?
Other exercises for the hamstrings include Barbell Single Leg Deadlift, Kettlebell Single Leg Deadlift, Cable Single Leg Deadlift and Plate Single Leg Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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