Exercise guide
Bodyweight Single Leg Deadlift Hold
- Intermediate
- Compound
- Timed hold
- Back
- Hips
- Lower legs
This isometric hinge variation builds exceptional unilateral stability and posterior chain endurance by forcing the glutes and hamstrings to support the body's weight in a lengthened position. It simultaneously challenges the core and ankle stabilizers to maintain balance against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and find a focal point on the floor 3-5 feet in front of you for balance.
- Shift your weight onto your target leg, keeping a 'soft' micro-bend in the knee.
- Engage your core and pull your shoulder blades back and down to set a neutral spine.
How to do it
- Hinge at the hips by sending your non-standing leg straight back while simultaneously lowering your torso until both are nearly parallel to the floor.
- Extend your arms forward or out to the sides to create a 'T' shape, maintaining a straight line from your head to your back heel.
- Hold this static position for the target duration, breathing deeply and steadily into your abdomen.
- Exhale and drive through the standing heel to return to a vertical position before switching sides.
Form checklist
- Keep your hips 'square' to the floor; do not let the hip of the floating leg rotate upward.
- Maintain a flat back and neutral neck—avoid rounding the shoulders or looking straight up.
- Keep the floating leg fully extended and the foot flexed with toes pointing toward the ground.
- Ensure the weight is distributed through the mid-foot and heel of the standing leg, not just the toes.
Pro tips
- Imagine pushing your back heel into an invisible wall behind you to create full-body tension and improve stability.
- Grip the floor with your standing foot's toes to better engage the calf and arch for balance.
Make it harder
- Close your eyes to remove visual feedback, significantly increasing the demand on your proprioception and ankle stabilizers.
- Slowly move your arms from your sides to overhead and back while holding the hinge to shift your center of gravity.
Frequently asked
- What muscles does the bodyweight single leg deadlift hold work?
- The bodyweight single leg deadlift hold primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.
- What equipment do you need for the bodyweight single leg deadlift hold?
- The bodyweight single leg deadlift hold requires no equipment — just your body weight.
- Is the bodyweight single leg deadlift hold good for beginners?
- The bodyweight single leg deadlift hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- Banded Glute Ham RaiseIntermediate · glutes and hamstrings
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius