Bodyweight Single Leg Deadlift Hold
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The bodyweight single leg deadlift hold is an isometric balance and stability drill for the hips. You hinge at the hip on one leg into the single-leg deadlift position and hold it still, working the glutes and hamstrings of the standing leg while challenging your balance and core. It needs no equipment and is a useful way to build single-leg control and a stronger posterior chain.
Bodyweight Single Leg Deadlift Hold: So führst du sie aus
- 1Stand tall on one leg with a soft bend in the standing knee and your arms relaxed at your sides.
- 2Brace your core and set your shoulder blades down and back to keep your spine long.
- 3Hinge forward at the hip, sending your hips back as your torso lowers toward parallel with the floor.
- 4Let the non-standing leg extend straight behind you, in line with your torso, so your body forms a long line from head to heel.
- 5Stop when your back is roughly parallel to the floor and you feel a stretch through the hamstring of the standing leg.
- 6Hold this position still, keeping your hips level and your standing foot rooted, breathing steadily for the prescribed time.
- 7Return to standing under control by driving the standing-leg hip forward, then repeat on the other leg.
Technik-Tipps
- Keep your hips square to the floor — imagine balancing a glass of water on your lower back so one hip does not rotate open.
- Fix your eyes on a point on the floor a few feet ahead to steady your balance during the hold.
- Grip the floor with your standing foot and keep a slight knee bend to stay stable rather than locking the knee.
- Maintain a flat back from head to tailbone; the hinge comes from the hips, not from rounding the spine.
- If balance is a struggle, lightly touch a wall or chair with one hand until you can hold it unaided.
Häufige Fehler
- Rounding the lower back instead of hinging at the hip, which loads the spine and takes tension off the hips and hamstrings.
- Letting the trailing-leg hip rotate open toward the ceiling, which twists the pelvis and reduces the work on the glutes.
- Locking the standing knee fully straight, which kills your balance and stresses the joint.
- Dropping the torso too far or bending the standing leg into a squat, turning the hold into a slump rather than a controlled hip hinge.
- Holding your breath through the position, which spikes tension and makes it harder to stay balanced.
Häufig gestellte Fragen
What muscles does the bodyweight single leg deadlift hold work?
It mainly works the hips — the glutes and hamstrings of the standing leg — while your core, lower back, and the small stabilizers around the ankle work to keep you balanced in the hold.
How long should I hold the single leg deadlift position?
Beginners can start with 10–20 seconds per leg for 2–3 sets. As your balance and strength improve, build up to 30–45 second holds on each side.
Is the single leg deadlift hold good for beginners?
Yes. Because it is a static hold with no weight, it is a safe way to learn the hip hinge and single-leg balance. Rest a hand on a wall or chair at first if you wobble.
Where should I feel this exercise?
You should feel a stretch and tension through the hamstring and glute of the standing leg, plus your core and ankle working to keep you steady. You should not feel it as strain in your lower back.
