Knee Pull Deadlift
Master balance and posterior power with the Knee Pull Deadlift. This fluid movement combines a single-leg hinge with an explosive knee drive to build elite stability, glutes, and core strength.
The Knee Pull Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core, quads and lower back. No equipment needed: it uses just your bodyweight.
Knee Pull Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Obliques; Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Knee Pull Deadlift
Setup
Standing tall, engage your core and find a focal point on the floor to maintain balance. Shift your weight onto one leg.
Hinge Movement
Begin the single-leg Romanian deadlift by hinging at the hips, keeping your back flat. Extend the non-supporting leg straight back as your torso lowers forward until your body forms a T-shape. Keep your arms extended out to the sides for stability.
Completion
Use the glutes of the supporting leg to hinge your torso back to an upright position. Simultaneously, drive the knee of your non-supporting leg upward toward your chest. Keep your core tight throughout the entire fluid movement.
Knee Pull Deadlift FAQs
What muscles does the Knee Pull Deadlift work?
The Knee Pull Deadlift mainly works the glutes & hips and hamstrings, with help from the core, quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Knee Pull Deadlift?
None. The Knee Pull Deadlift is a bodyweight exercise, so you can do it anywhere.
Is the Knee Pull Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Knee Pull Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
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