Single Leg Deadlift

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Single Leg Deadlift, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Keep a neutral spine, soft knees and pressure through the whole foot. Keep the load close.

Execution

- Send the hips back while the trunk moves as one unit. Finish by extending the hips without leaning behind the heels.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- If the load drifts away, the back rounds or the move becomes a squat, reduce load or range and rehearse the hip-back path.

- Keep the pelvis and ribs square; do not gain range by rotating toward or away from the working side.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.