Bodyweight Single Leg Deadlift
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight single leg deadlift is a single-leg hip-hinge that builds posterior-chain strength and balance using only your body weight. It primarily targets the gluteus maximus, with the hamstrings, adductor magnus, erector spinae, quadriceps, and soleus assisting to stabilize the hip and ankle. It's a great way to expose and fix left-to-right imbalances and groove the hinge pattern before loading it.
Bodyweight Single Leg Deadlift: So führst du sie aus
- 1Stand tall on one leg with a soft bend in the knee and your hands at your sides or out in front for balance.
- 2Set your shoulder blades back and brace your core, keeping a flat, neutral spine from head to hips.
- 3Hinge at the standing hip, pushing your hips straight back as you let your torso tip forward toward the floor.
- 4Let the free leg extend straight behind you, so your body forms a single line from head to heel like a seesaw.
- 5Lower until your torso is roughly parallel to the floor or until you feel a strong stretch in the standing-leg hamstring, keeping your hips level.
- 6Drive through the heel of the standing leg and squeeze your glute to pull your hips forward and return to standing.
- 7Finish each rep fully upright and balanced, then complete your reps before switching legs.
Technik-Tipps
- Keep your hips square to the floor — imagine balancing a glass of water on your lower back so the rear hip doesn't open toward the ceiling.
- Move slowly and control the descent; speed makes balance harder and removes tension from the glute and hamstring.
- Fix your eyes on a spot on the floor a few feet ahead to steady your balance through the range.
- If you wobble at first, lightly touch a wall or chair for support until the pattern feels stable, then progress to no support.
Häufige Fehler
- Rounding the lower back instead of hinging, which shifts load off the glutes and hamstrings and stresses the spine.
- Letting the rear hip rotate open toward the ceiling, which twists the torso and reduces glute engagement.
- Bending the standing knee too much, turning the hinge into a squat so the hamstrings and glutes do less work.
- Rushing the reps and using momentum, which kills the balance challenge and the posterior-chain tension that make the exercise effective.
Häufig gestellte Fragen
What muscles does the bodyweight single leg deadlift work?
It primarily works the gluteus maximus, with the hamstrings, adductor magnus, erector spinae, quadriceps, and soleus assisting to stabilize the standing hip and ankle through the hinge.
Is the bodyweight single leg deadlift good for beginners?
Yes. Because it uses only body weight, it's a safe way to learn the single-leg hinge and improve balance. Hold a wall or chair for support at first, then work toward doing it unassisted.
How many sets and reps should I do?
Aim for 2–4 sets of 8–12 controlled reps per leg. Since balance is part of the challenge, prioritize clean, stable reps over chasing a high count.
Where should I feel this exercise?
You should feel it mainly in the glute and hamstring of the standing leg as you hinge and stand back up. A flat back and level hips keep the work in the posterior chain rather than the lower spine.
