Single-Leg Deadlift with Internal Reach
The Single-Leg Deadlift with Internal Reach mainly works the hamstrings and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Single-Leg Deadlift with Internal Reach Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae)
How to do the Single-Leg Deadlift with Internal Reach
Setup
Stand in an upright position with feet hip-width apart.
Shift your weight onto the supporting leg, keeping a slight bend in that knee.
Movement
Hinge at the hips, pushing the non-supporting leg backward while keeping your torso and leg in a straight line, parallel to the floor.
As you hinge forward, reach your opposite hand down toward the floor, crossing over the front of your body toward the standing leg's foot.
Maintain a neutral spine throughout the movement.
Engage the glutes and core to return to the starting upright position by extending the hips.
Keep your hips level and square to the ground throughout the exercise.
Single-Leg Deadlift with Internal Reach FAQs
What muscles does the Single-Leg Deadlift with Internal Reach work?
The Single-Leg Deadlift with Internal Reach mainly works the hamstrings and glutes & hips, with help from the core and lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Single-Leg Deadlift with Internal Reach?
None. The Single-Leg Deadlift with Internal Reach is a bodyweight exercise, so you can do it anywhere.
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