The Single Leg Deadlift Hamstring Exercise

The Hamstring You'll Like Today, and Love (i.e. Hate) Tomorrow

The Single Leg Deadlift is easily my favorite hamstring exercise.  This exercise can make the best of us look a little wobbly, and it keeps my hamstrings complaining (sore) for days after I do them.

It's a hamstring exercise that also works the glutes, lower back, and core muscles.  Not only do your hamstrings benefit, but you come away with better balance, coordination, and flexibility too.

You can’t get all that on the leg curl machine in the gym.

If you have never done them before, use a wall or a chair to help with balance.  Before long, your balancing and stabilizing muscles will develop and you won’t need the extra support.

A lot of the pictures and videos of single leg deadlifts show people with weights – dumbbells, kettle bells, and barbells.  I recommend starting off without any weight.  Pay close attention to the details of the technique.  Get the movement right before adding weight.

Chances are you will be wobbly enough without weights, especially if you are new at these.

Single Leg Deadlift Technique

• Stand with your feet about shoulder width apart and your hands to your sides.
• Put your weight on your left leg and lift your right leg slightly.
• Keep your left leg rigid but don’t lock the knee.
• Bend forward at the waist and extend your right leg behind you. 
• Keep you head, back, and right leg in alignment as you bend forward.
• A lot of people keep the arms hanging vertically.  For a little extra stress on the hamstrings and glutes, I like to extend them out straight like Superman.
• Bend forward until your torso is close to parallel with the floor.  BUT DON’T PULL A HAMSTRING. 
• If you don’t have the flexibility yet, only bend until you feel a fairly slight stretch in the hamstring.
• Pull with your hamstrings and glutes to straighten back to the starting position
• Tap the toe on the floor if you need to for balance.
• Do 12 to 15 reps with the left leg, then switch to the right leg.  Do 3 sets per leg.

Keep In Mind...

• Your single leg deadlift may be pretty wobbly at first.  Go ahead and hold on to something for balance until you build up your balance and stability.
• Don’t let the spine bend when you bend forward at the waste.  You should feel the hamstrings stretch.
• Don’t arch your back by trying to kick the back leg up.
• Squeeze the hamstring and glute of the lifted leg while extending it back.
• Stay smooth and focus on form.  Easier said than done.  Have you seen my 10 minute leg workout video?
• If you are using a chair or the wall to help with balance, make sure you aren’t using it to help you with the exercise.  No pushing with your arms!
  

Modifiers

Starting Out

To make the single leg deadlift a little bit easier, let your arms dangle vertically and only bend down until they get to your knees.  Picture your back and raised leg at about a 45 degree angle.

Add Weight

When you can do 3 sets of 15 on each leg without too much trouble as described above, add weight.  Hold a dumbbell or kettle bell in front of you and let it dangle vertically as you do the movement.

For Added Core and Stability Work

If you want to make a great hamstring exercise even better, hold a dumbbell or kettle bell in one hand.  Try holding the weight in the hand on the same side as the foot that is on the ground.  Then try it holding the weight in the hand on the same side as the back foot. 

Either one will add stresses to knock you off balance.  Your core muscles will have to engage to counteract the imbalance and stabilize you.