Reverse Lunge to Single-Leg Deadlift
The Reverse Lunge to Single-Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Lunge to Single-Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Reverse Lunge to Single-Leg Deadlift
Setup
Standing tall, ground yourself on one leg while keeping a slight bend in the supporting knee. Keep the other foot slightly behind you to assist with initial balance, hands on your hips or extended for stability.
Movement
Hinge at your hips while extending the rear leg straight back, maintaining a flat back as you lean your torso forward.
Lower your torso until you feel a deep stretch in the hamstring of your supporting leg.
Return to the starting position by driving through the heel of the supporting leg, engaging the glutes and hamstrings to bring your torso back to an upright position.
Tips
Keep your hips square to the ground throughout the movement.
Focus on pushing your hips backward rather than bending forward at the waist.
Maintain a neutral neck and gaze at a spot on the floor to improve balance.
Reverse Lunge to Single-Leg Deadlift FAQs
What muscles does the Reverse Lunge to Single-Leg Deadlift work?
The Reverse Lunge to Single-Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Reverse Lunge to Single-Leg Deadlift?
None. The Reverse Lunge to Single-Leg Deadlift is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Lunge to Single-Leg 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 Reverse Lunge to Single-Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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