Single-Leg Deadlift (SLDL)
hip glute exercises Glutes, hamstrings, hip stabilizers
Unilateral hip hinge to build posterior chain strength and balance.
Execution
- Stand on one leg with a soft knee and neutral spine
- Hinge at the hip as the free leg reaches back
- Keep hips square and shoulders level
- Return by driving through the stance foot and squeezing the glute
- 3 sets x 6-10 reps per side
Cues
- Hinge from the hip, not the low back
- Maintain a long spine
- Control the descent
Common Errors
- Lumbar flexion
- Pelvic rotation
- Locking the knee
Progressions
- Bodyweight -> Contralateral load -> Ipsilateral load -> Tempo reps