Single-Leg Pendulum Swing Deadlift
The Single-Leg Pendulum Swing Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Single-Leg Pendulum Swing Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Abductor (gluteus medius)
How to do the Single-Leg Pendulum Swing Deadlift
Setup
Standing on one leg, with the other leg lifted slightly behind you for balance.
Movement
Maintain a slight bend in your standing knee to ensure stability.
Hinge at your hips while simultaneously swinging your arms forward and down while the free leg swings back behind you as a counterweight.
Return to the starting upright position with control, drawing your knee and arms back to the center.
Keep your back flat and core engaged throughout the entire movement to maintain balance.
Tips
Focus on a single point in front of you to keep your balance. Keep your hips square to the floor rather than rotating them.
Single-Leg Pendulum Swing Deadlift FAQs
What muscles does the Single-Leg Pendulum Swing Deadlift work?
The Single-Leg Pendulum Swing Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Pendulum Swing Deadlift?
None. The Single-Leg Pendulum Swing Deadlift is a bodyweight exercise, so you can do it anywhere.
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