Single Leg Bodyweight Deadlift With Arm And Leg Extended
Single Leg Bodyweight Deadlift With Arm And Leg Extended Exercise Description
The Single-Leg Bodyweight Deadlift with Arm and Leg Extended is a unilateral hip-hinge that challenges balance while training the posterior chain. Primary movers include the gluteus maximus and hamstrings, with the spinal erectors maintaining a neutral spine. The gluteus medius and deep hip stabilizers help keep the pelvis level, and the abdominals/obliques provide trunk stability. Extending the non-supporting leg back and the opposite arm forward creates a long lever, increasing the demand for control without added load. The goal is to hinge at the hips (not the low back), keep the stance knee softly bent, and maintain a straight line from head to heel at the bottom position. Expect focused work on hip control, balance, and precise hinge mechanics rather than speed.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Semitendinosus
- Assisting Muscles: Adductor Magnus, Semimembranosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Longissimus, Multifidus, Obturator Internus
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Hamstring, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Single Leg Bodyweight Deadlift With Arm And Leg Extended Exercise
‘- Stand tall on one foot with a soft bend in the stance knee; set ribs stacked over pelvis and lightly brace your core.
– Pack the shoulders (gentle scapular retraction and depression) and keep your gaze on the floor a few feet ahead to maintain a neutral neck.
– Begin the hinge by pushing your hips straight back as your torso tips forward.
– Simultaneously reach the opposite arm forward and extend the non-supporting leg straight back.
– Keep your spine neutral throughout; avoid rounding or arching.
– Keep hips square to the floor; do not let the lifted-side hip rotate open.
– Maintain tripod pressure through the stance foot (big toe, little toe, heel) and a vertical shin.
– Lower until your torso and back leg are roughly parallel to the floor, forming a straight line from fingertips to heel.
– Pause briefly with control, then drive the hips forward and return to tall standing without locking the knee.
– If balance wavers, reduce range of motion or use a light fingertip support while keeping the same hinge mechanics.
Single Leg Bodyweight Deadlift With Arm And Leg Extended Tips
‘- Start tall on one foot with a soft bend in the stance knee and ribs stacked directly over the pelvis.
– Lightly brace your core before you move to help stabilize the trunk.
– Pack the shoulders by gently pulling the shoulder blades slightly down and back.
– Keep your gaze on the floor a few feet ahead to maintain a neutral neck.
– Initiate the movement by pushing your hips straight back as your torso tips forward, hinging at the hips instead of the low back.
– Reach the opposite arm forward and extend the non-supporting leg straight back at the same time to create a long, controlled lever.
– Maintain a neutral spine throughout; avoid letting your back round or arch.
– Keep hips square to the floor and resist letting the lifted-side hip rotate open.
– Maintain tripod pressure through the stance foot (big toe, little toe, heel) with the shin staying vertical.
– Lower until your torso and back leg are roughly parallel to the floor, forming a straight line from fingertips through head to heel.
– Pause briefly at the bottom with control, then drive the hips forward to return to standing without locking the stance knee.
– If balance wavers, shorten your range of motion or use light fingertip support while keeping the same hinge mechanics.
– Perform the movement with a focus on balance, hip control, and precise hinge mechanics rather than speed.
Single Leg Bodyweight Deadlift With Arm And Leg Extended Beginner Introduction
The Single-Leg Bodyweight Deadlift with Arm and Leg Extended is a bodyweight hip-hinge done on one leg that emphasizes stability as much as strength. With no external load, challenge comes from balancing on a single foot while the body folds forward from the hips and reaches long from fingertips to heel. Because one leg supports the entire move, the stance-side glutes and hamstrings work hard, assisted by the lower back, to control the bend and return.
This pattern highlights steady hips and a steady midsection. The muscles around the outer hip help prevent the pelvis from tipping or twisting, while the abs and side abs help the trunk stay steady as the opposite arm reaches ahead and the free leg extends behind. The extended limbs act like a long lever, increasing demand on balance, coordination, and precise positioning instead of speed or heavy resistance. At the lowest point, the body roughly lines up from head through the back foot, creating a challenging “T” shape that rewards smooth control and refined hip movement.