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Upper Legs · Weighted
Plate Single Leg Deadlift
Plate Single Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back and core assisting. It needs a weighted. 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
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings
- Glutes
Secondary muscles
- Lower Back
- Core
How to do Plate Single Leg Deadlift
- Stand on one leg, holding a weight plate in front of your thighs.
- Hinge at your hips and extend your free leg straight back.
- Lower the plate toward the floor with a flat back.
- Return to standing, then switch legs.
Form tips
- Keep your hips square.
- Keep a soft bend in the standing knee.
Plate Single Leg Deadlift alternatives
More hamstrings exercises
Plate Single Leg Deadlift FAQ
What muscles does Plate Single Leg Deadlift work?
Plate Single Leg Deadlift mainly works the hamstrings in the upper legs. The lower back and core work as secondary muscles.
What equipment do you need for Plate Single Leg Deadlift?
You need a weighted.
How many sets and reps of Plate 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 Plate 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 Plate 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 Plate Single Leg Deadlift?
Other exercises for the hamstrings include Cable Single Leg Deadlift, Barbell Single Leg Deadlift, Kettlebell Single Leg Deadlift and Dumbbell Single Leg Deadlift.
For developers
Use Plate Single Leg Deadlift in your app
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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