What is a Single Leg Deadlift (SLDL)?
SLDLs are performed by standing on one leg with that knee slightly bent, hinging at the waist/hip, and bringing your chest towards the floor in front of you. They can be done with or without a weight, keeping a neutral spine and flat back and avoiding pelvic rotation. Deadlifts use your glutes, hamstrings, and low back muscles. Compared to the regular or Romanian deadlift, the SLDL adds a balance component, requiring core, ankle, and hip stabilization. As a result, this exercise has been found to be superior to the standard deadlift (with both legs on the ground) for improved lateral glute (gluteus medius) and hamstring (biceps femoris) activation.1
“Well, of course I can do it.”
Are you sure? To first assess, try standing on one leg. As we age, our single-leg stance (SLS) balance worsens. A 2012 study found that balance worsened after age 31 and steadily declined throughout the remainder of the lifespan.2 Not saying that you aren’t going to be able to do it eventually; however, you may need to retrain your balance with practice before you can. Adding a movement like a SLDL is harder than SLS alone; start with SLS or even tandem stance balance – all as you feel safe, of course. This will not only help your balance but can also reduce your risk of falling, improve your hip stability, and stimulate bone growth.
“Who really needs to be able to stand on one leg?”
We all do! Every day, you spend time on one leg for walking. Running is repetitive hopping from one leg to another. Stairs, you transition from one leg to another. SLDL is an efficient exercise that is not only functional but can also reveal asymmetries and weaknesses. Most injuries occur due to asymmetries in strength and balance. Strengthening your back, core, hip, and ankle while also challenging your balance in one exercise can all help with injury prevention.
“My hamstrings are too tight for this.”
Many clients who have “tight hamstrings” or back are very flexible. In fact, they lack strength in their posterior chain – back, glute, hamstring, and deep core. The deadlift is a fantastic way to challenge your legs when you feel “so tight” and like you can not stretch enough. If this is the case, you may be wasting your time with constant stretching and need to switch to a strengthening plan. Reach out to us for a free consultation!
“Why should I add this to my routine?”
Are you someone who doesn’t have time for the gym every single day, busy with family and work demands? If you are limited in how many times you can actually fit in a workout, you may struggle to pick what exercises to do. You may observe women typically choose leg day while men choose arm day based on preferences and goals. Compound exercises that address multiple joints and regions, such as deadlifts, squats, push ups, rows, and planks, are more ideal. Exercises that are unilateral, like the SLDL, provide an extra challenge for added efficiency.
“This is too easy.”
Great – add a weight in your hand! Placing a hand in the arm opposite to the stance leg will help you counterbalance your body weight.
- Diamant W, Geisler S, Havers T, Knicker A. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes – An Empirical Analysis. Int J Exerc Sci. 2021 Apr 1;14(1):187-201. doi: 10.70252/MVFY4610. PMID: 34055137; PMCID: PMC8136577.
- Morioka S, Fukumoto T, Hiyamizu M, Matsuo A, Takebayashi H, Miyamoto K. Changes in the equilibrium of standing on one leg at various life stages. Curr Gerontol Geriatr Res. 2012;2012:516283. doi: 10.1155/2012/516283. Epub 2012 Jul 31. PMID: 22899911; PMCID: PMC3415179.