Single Leg Deadlift
The single leg deadlift is a unilateral hip-hinge exercise that builds posterior chain strength, balance, and proprioception on one leg, developing the single-leg stability HYROX athletes need for running economy and sled pull station mechanics.
Movement and technique
A single-leg deadlift is a hip-hinge performed mainly on one supporting leg. The hip extends to return to standing, while the knee remains slightly flexed and the trunk and pelvis are controlled. Hamstrings and gluteal muscles contribute, with other muscles stabilising the foot, knee, hip and trunk; their relative contribution is not a universal ranking.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: appendicular muscles · Bishop et al. inter-limb asymmetries review
Programming and limits
Start with a support or a manageable range if balance limits control. Add range, repetitions or external load gradually while maintaining the intended hinge. The exercise can train unilateral strength and task-specific balance, but it does not by itself diagnose or correct an asymmetry, prevent injury, or guarantee faster running or HYROX® performance.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: appendicular muscles · Bishop et al. inter-limb asymmetries review
FAQ
Which muscles work?
Hip extensors contribute while lower-limb and trunk muscles stabilise the movement.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: appendicular muscles · Bishop et al. inter-limb asymmetries review
Must the rear leg stay straight?
No single angle is mandatory; use a controlled hinge suited to the goal.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: appendicular muscles · Bishop et al. inter-limb asymmetries review
Does it fix imbalance?
No. Asymmetry is task-specific and requires appropriate assessment.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: appendicular muscles · Bishop et al. inter-limb asymmetries review
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