Bodyweight Single-Leg Reach Deadlift
The Bodyweight Single-Leg Reach Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bodyweight Single-Leg Reach Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Bodyweight Single-Leg Reach Deadlift
Setup
Start standing with feet hip-width apart and your weight shifted onto your left leg.
Engage your core to maintain balance throughout the movement.
Movement
Hinge Phase: Hinge at your hips, sending your right leg straight back behind you while lowering your torso toward the floor. Keep your back neutral and your core tight as you reach your right hand toward the floor.
Drive Phase: Under control, squeeze your left glute to return to a standing position, driving your right knee upward toward your chest in one fluid motion.
Reset: Plant your right foot next to your left and repeat for the desired number of repetitions before switching sides.
Tips for Success
Keep your hips square to the floor rather than opening up to the side.
Focus on balancing on your standing leg while maintaining a steady, controlled tempo.
Bodyweight Single-Leg Reach Deadlift FAQs
What muscles does the Bodyweight Single-Leg Reach Deadlift work?
The Bodyweight Single-Leg Reach Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Single-Leg Reach Deadlift?
None. The Bodyweight Single-Leg Reach Deadlift is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.