strength · intermediate

Single-Leg Deadlift

A unilateral hip-hinge pattern that develops posterior chain strength, proprioception, and single-leg stability. This exercise directly mirrors the stance phase of running where one leg bears 2.5-3x body weight.

  1. 01Stand on one leg with a slight bend in the standing knee, holding a dumbbell or kettlebell in the opposite hand.
  2. 02Hinge at the hip, sending the free leg straight back behind you as a counterbalance.
  3. 03Keep your hips square to the ground throughout the movement — do not allow the hip to open.
  4. 04Lower the weight toward the ground until your torso is roughly parallel to the floor.
  5. 05Drive through the heel of the standing leg and squeeze the glute to return to standing.
  6. 06Pause at the top and reset your balance before the next rep.
Why it matters

Running is a series of single-leg hops. The single-leg deadlift strengthens the glute max, hamstrings, and deep hip stabilisers in a pattern that directly transfers to the stance phase of gait. Research shows runners with weak glute max generate less hip extension force, leading to compensatory overstriding and increased injury risk at the knee and Achilles.