Single-Leg Deadlift Lunge
Challenge your balance and build strength with the Single-Leg Deadlift Lunge. Master stability and coordination!
The Single-Leg Deadlift Lunge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and lower back. No equipment needed: it uses just your bodyweight.
Single-Leg Deadlift Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Single-Leg Deadlift Lunge Variations and Alternatives
How to do the Single-Leg Deadlift Lunge
Stand with your feet hip-width apart.
Shift your weight onto your right foot, and lift your left foot slightly off the ground behind you.
Keeping your back neutral, hinge at the hips, and begin to lean your torso forward while simultaneously extending your left leg straight back.
Lower your torso and raise your extended leg until both are parallel to the floor, reaching your hands toward the ground. This is the single-leg deadlift position.
Pause briefly in this balanced position.
Bend the knee of your supporting (right) leg while you lower your extended (left) leg back down, placing the left foot down on the floor behind you into a reverse lunge position. Ensure the right knee is above the ankle and not pushing forward beyond the toes.
Press through the right heel to return to the starting position, bringing the left leg back slightly off the ground.
Perform the desired number of repetitions on one side before switching to the other leg.
Remember to perform the movement with control, keeping your core engaged throughout the exercise to help maintain balance. If you're adding resistance, hold weights in both hands by your sides throughout the movement.
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Single-Leg Deadlift Lunge FAQs
What muscles does the Single-Leg Deadlift Lunge work?
The Single-Leg Deadlift Lunge mainly works the glutes & hips and hamstrings, with help from the quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Deadlift Lunge?
None. The Single-Leg Deadlift Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Single-Leg Deadlift Lunge 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 Single-Leg Deadlift Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Deadlift Lunge variations and alternatives?
Similar exercises include the Balance Rear Lunge, Bodyweight Shin Tap Deadlift, Reverse Lunge and Bodyweight Rear Front Raise Lunge.
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