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This is one of our favourite exercises because it is a whole body, complete, functional movement.  If done right it engages the entire posterior chain including – hamstrings, glutes, back extensors, calves etc )

You are probably familiar with a normal deadlift is naturally a quad-dominant exercise. The Single Leg Deadlifts require youth keep your hips back and that means more effective activation of the posterior chain targeting your hamstrings. 

You hardly ever see single-leg deadlifts used as a  strength and conditioning but it’s quite a popular exercise in the physical therapy due to its ability to work the entire lower posterior chain, while simultaneously challenging one’s balance. 

And all that is important for maintaining a healthy, PAIN-FREE lower back. 

We incorporate heavily single leg deadlifts in the Movement Athlete bodyweight strength training program to help you develop strong lower back but also improve that hamstring mobility that you will need for advanced calisthenics skills. 

Mobility is extremely important in building functional strength that’s why our training incorporate all the elements in your daily training.


When you’re already comfortable with the band deadlifts, it’s safe to try out the exercise. The band deadlifts will help you develop the strength and mobility required for the single leg deadlift.

✅Summarized Benefits

  1. Engages the whole posterior chain –  hamstrings, gluts, back extensors, 
  2. Works and strengthens the foot and calf muscles 
  3. Works your balance & mobility 
  4. Helps straightening lower back

Try doing 3 rounds of 6 reps on each side and let us know how it go. 

We look forward to hearing from you.

How to Perform💪

  1. Stand up straight with feet together, and arms at your sides.
  2. Place all weight on the right foot, and bend forward with back straight.
  3. Left leg lifts up straight behind you, and arms lower down along the right leg. 
  4. Stand back up straight.
  5. Repeat for specified repetitions and for both sides.

👉Mistakes to avoid

  1. DO NOT Round the spine
  2. Keep your back leg straight
  3. Do not twist at the hips

Coaching Pointers

Starting Position:

Arms at the side

Legs together

Core engaged

Movement Position:

Squared hips flexed

Back straight

One legs extended behind

Arms straight
pointing downward

Base leg with a slight bend

Finish Position:

Arms at the side

Legs together

Hips extended


PERFORM:  Single Leg Deadlift
Reps: 3 rounds x 6 reps (3 per leg)

Take a video or a picture of you doing the exercise and share in our FREE Facebook Group.

If you have never done this exercise before you should definitely feel it in your lower back and hamstrings.

See you on the other side 

– The Movement Athlete Coaches


while mastering over 100 gymnastics
& calisthenics skills.