Single-Leg Deadlift: Balance and Posterior Chain
The single-leg deadlift combines hip hinge strength with single-leg balance, making it one of the most functional exercises for building hamstring strength, improving proprioception, and correcting bilateral imbalances.
Proper Form
Stand on one leg holding a dumbbell or kettlebell in the opposite hand. Slightly bend the standing knee.
Hinge at the hip, sending your free leg straight back behind you as your torso lowers toward the floor.
Keep the weight close to your standing leg and maintain a flat back. Your body should form a straight line from head to extended foot.
Lower until you feel a deep stretch in the hamstring of your standing leg, typically when your torso is parallel to the floor.
Drive your hips forward to return to standing, squeezing the glute of the standing leg at the top.
Calories Burned Calculator
Single-Leg Deadlift on GLP-1 Medications
The single-leg deadlift is a critical exercise for GLP-1 patients because it trains balance and proprioception alongside posterior chain strength. As body weight changes during GLP-1 therapy, your center of gravity shifts, which can affect balance and coordination. The single-leg deadlift helps the body adapt to these changes while building the hamstring and glute strength needed for functional movements like walking, climbing stairs, and bending to pick up objects.
Variations
- 1Bodyweight single-leg deadlift for beginners focusing on balance
- 2Barbell single-leg deadlift for heavier loading
- 3Kickstand deadlift with the rear foot lightly touching the floor for stability
- 4B-stance RDL with offset foot placement for a semi-unilateral variation
The Balance-Strength Connection
The single-leg deadlift is uniquely challenging because it requires you to maintain balance on one leg while performing a complex hip hinge movement under load. This combination trains proprioception, the body awareness system that helps you navigate uneven surfaces, recover from stumbles, and maintain stability during everyday activities. Research shows that single-leg training improves ankle stability, reduces the risk of ACL injuries, and corrects the bilateral strength asymmetries that contribute to chronic pain.
Building Up to the Single-Leg Deadlift
Many people struggle with the single-leg deadlift because they jump straight to the weighted version without mastering balance first. Follow this progression: First, practice standing on one leg for 30 seconds with eyes open, then eyes closed. Next, perform bodyweight single-leg deadlifts, touching a target (like a cone) on the floor. Then, add a light dumbbell in the opposite hand. Finally, progress to a heavier dumbbell or kettlebell. Each stage should feel controlled before advancing.
- Stage 1: single-leg balance holds, 30 seconds each leg
- Stage 2: bodyweight single-leg deadlift, 3 x 8 per leg
- Stage 3: light dumbbell in opposite hand, 3 x 8 per leg
- Stage 4: heavy dumbbell or kettlebell, 3-4 x 8-10 per leg
The Contralateral Loading Pattern
Holding the weight in the opposite hand from the standing leg is the standard single-leg deadlift technique. This contralateral loading pattern engages the obliques and lateral stabilizers to resist rotation, making it a powerful core exercise in addition to a lower-body movement. It also naturally counterbalances the weight of your extended back leg, improving balance. If you hold the weight on the same side as the standing leg (ipsilateral loading), the exercise becomes harder to balance but increases the load on the glute medius.
Muscles Worked
Exercise Disclaimer
This content is for informational purposes only and does not replace professional instruction. Consult a qualified trainer or healthcare provider before starting any exercise program. Individual calorie burn varies based on fitness level, intensity, and body composition.
Frequently Asked Questions
The single-leg deadlift requires your entire kinetic chain to stabilize on a single foot while the rest of your body moves dynamically. The ankle, knee, hip, and core must all work in concert. If any link in the chain is weak, balance suffers. Practice consistently and the balance component will improve rapidly, usually within 2-3 weeks.
Hold the weight in the opposite hand from the leg you are standing on (contralateral). This engages your obliques to resist rotation and naturally counterbalances your body. For variety, you can also hold a weight in each hand or switch to same-side (ipsilateral) loading for additional glute medius challenge.
With a MET value of 5.0, the single-leg deadlift burns about 6-7 calories per minute for a 180-pound person. The combination of posterior chain work and balance demand makes it moderately metabolically active. A full session training both legs typically burns 40-60 calories.
Yes, especially if balance and unilateral strength are priorities. However, the weight you can use is limited by balance, so for pure hamstring hypertrophy, pairing single-leg deadlifts with a bilateral exercise like Romanian deadlifts or leg curls will produce better results.
Explore More
Related tools, medications, and guides