Single Leg Bodyweight Deadlift with Arm and Leg Extended
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Adductor Magnus, Deltoid Anterior, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Soleus
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The single leg bodyweight deadlift with arm and leg extended is a unilateral hip-hinge movement that primarily targets the gluteus maximus, with strong support from the hamstrings, adductor magnus, and soleus. As you hinge forward, the opposite arm reaches ahead — engaging the anterior deltoid and pectoral muscles — while the free leg extends behind, forming a T-shape. It builds posterior chain strength, hip stability, and full-body balance simultaneously.
How to do the Single Leg Bodyweight Deadlift with Arm and Leg Extended
- 1Stand tall with your feet hip-width apart, shoulders back, and core braced.
- 2Shift your weight onto your right foot, softening the knee slightly without locking it out.
- 3Begin hinging at the hip, sending your torso forward while simultaneously extending your left leg straight behind you.
- 4Reach your left arm forward (or right arm if that feels more balanced) as your torso descends, keeping your arm in line with your shoulder.
- 5Continue lowering until your torso and extended leg are roughly parallel to the floor, forming a T-shape. Keep your hips level — do not let the free hip rotate open.
- 6Pause briefly at the bottom, maintaining a neutral spine and a firm brace through your core.
- 7Drive through the heel of your standing foot and squeeze your glute to return your torso upright, drawing the extended leg back to the starting position.
- 8Complete all reps on one side before switching to the other leg.
Form tips
- Keep your standing knee tracking over your second toe throughout the movement — do not let it cave inward.
- Focus on hinging at the hip rather than rounding through the lower back; the movement should feel like a hinge, not a forward bend.
- Keep your hips squared to the floor by actively holding the free hip down as the leg rises.
- Reach the extended arm long and forward to help counterbalance your body weight and keep the movement controlled.
- If balance is challenging, lightly rest a fingertip on a wall or chair until your stability improves.
Common mistakes
- Rotating the free hip open so it points toward the ceiling — this reduces glute engagement and stresses the lower back.
- Rounding the spine as you hinge forward, which shifts load away from the glutes and hamstrings and onto the lumbar discs.
- Bending too far at the standing knee and turning the move into a squat, which reduces the hip-hinge stimulus and glute activation.
- Rushing through the descent without control, which sacrifices balance and removes the eccentric load on the hamstrings.
- Reaching the arm to the side rather than directly forward, which disrupts counterbalance and causes unnecessary trunk rotation.
Frequently asked questions
What muscles does the single leg deadlift with arm extended work?
The primary muscle is the gluteus maximus. The hamstrings, adductor magnus, and soleus work as synergists on the standing leg, while the anterior deltoid, pectoralis major (clavicular and sternal heads), and serratus anterior engage to stabilize and extend the reaching arm.
Why does the opposite arm reach forward during this exercise?
Reaching the arm forward serves two purposes: it counterbalances the weight of the leg extending behind you, making the T-shape easier to hold, and it actively loads the anterior deltoid and chest muscles, turning this into a full-body stability exercise.
Is this exercise suitable for beginners?
It is moderately challenging due to the balance requirement. Beginners can build up by lightly touching a wall or a chair for support, then gradually reducing that assistance as hip stability and coordination improve.
How is this different from a standard single-leg deadlift?
In a standard single-leg deadlift, the arms hang straight down. Extending the opposite arm forward in this variation adds a counterbalance, increases shoulder and chest engagement, and demands greater core stability to keep the body from rotating.
How many reps and sets should I do?
For strength and stability, 3 sets of 8–12 reps per leg is a common starting point. Because the exercise is balance-intensive, prioritize control over volume — reduce reps if form breaks down before the set is complete.
