ex_QMQPA4

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Upper Legs · Weighted

Plate Single Leg Pinch Grip Deadlift

intermediatestrengthOne side at a timeMale & female model

Plate Single Leg Pinch Grip Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the forearms, 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

Forearms
Lower Back
Core

How to do Plate Single Leg Pinch Grip Deadlift

Stand on one leg, pinching a weight plate in the opposite hand.
Hinge at your hips and extend your free leg back.
Lower the plate toward the floor with a flat back.
Stand back up and repeat, then switch sides.

Form tips

A good balance and grip challenge; use a light plate.
Keep your hips level.

Plate Single Leg Pinch Grip Deadlift alternatives

Cable Single Leg Deadlift

Hamstrings · beginner

Bodyweight Single Leg Deadlift

Hamstrings · intermediate

Barbell Single Leg Deadlift

Hamstrings · intermediate

Kettlebell Single Leg Deadlift

Hamstrings · intermediate

More hamstrings exercises

Plate Single Leg Deadlift

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Dumbbell Single Leg Deadlift

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Dumbbell Single Leg Single Arm Deadlift

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Single Leg Romanian Deadlift Dumbbell

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Plate Staggered Pinch Grip Deadlift

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Barbell Straight Leg Deadlift

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Dumbbell Stiff Leg Deadlift

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Barbell Stiff Leg Deadlift

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Plate Single Leg Pinch Grip Deadlift FAQ

What muscles does Plate Single Leg Pinch Grip Deadlift work?

Plate Single Leg Pinch Grip Deadlift mainly works the hamstrings in the upper legs. The forearms, lower back and core work as secondary muscles.

What equipment do you need for Plate Single Leg Pinch Grip Deadlift?

You need a weighted.

How many sets and reps of Plate Single Leg Pinch Grip 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 Pinch Grip 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 Pinch Grip 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 Pinch Grip Deadlift?

Other exercises for the hamstrings include Cable Single Leg Deadlift, Bodyweight Single Leg Deadlift, Barbell Single Leg Deadlift and Kettlebell Single Leg Deadlift.

For developers

Use Plate Single Leg Pinch Grip 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QMQPA4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QMQPA4",
  "name": "Plate Single Leg Pinch Grip Deadlift",
  "model": "male",
  "counterpartId": "ex_JNLEPM",
  "target": "Hamstrings",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_QMQPA4/mp4-720.mp4?…",
    "poster": "https://…/ex_QMQPA4/poster.jpg?…"
  }
}