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Exercise · Legs and glutes

Single-leg deadlifts

Exercise A to Z

  • Strength
  • Balance

Works: The backs of your thighs, glutes and balance.

Add to a routineUsed in 2 timer routines

How to do it

Line drawing of a single-leg deadlift: standing on one leg, then leaning forward with a flat back as the other leg reaches straight back, making a T shape.
  1. Stand on your right leg with the knee slightly bent.
  2. Lean forward from your hips with a flat back, as your left leg reaches straight back behind you.
  3. Lower until your body and back leg are nearly horizontal, making a T shape with your standing leg, or as far as you can keep your back flat.
  4. Squeeze your glutes to stand back up. Swap legs halfway.

Watch out for

Rounding your back, and your hips turning open to the side. Keep both hips facing the floor.

Make it easier or harder

  1. 1Hold a chair or wall and lean only a little way.
  2. 2Kickstand deadlifts: rest the toes of your back foot lightly on the floor for balance.
  3. 3Single-leg deadlifts.
  4. 4Holding a weight in the hand opposite your standing leg.
  5. 5Slow: take three seconds to lower.

Do the difficulty that suits you.

Exercise from healthshelf.org

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.