Exercise guide
Bodyweight Single Leg Deadlift Toe Touch
- Intermediate
- Compound
- Rep-based
- Back
- Hips
- Lower legs
This unilateral hinge exercise targets the hamstrings and glutes while demanding significant core and oblique engagement to maintain balance. It effectively improves hip stability and functional coordination by challenging the posterior chain and rotational control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms at your sides.
- Shift your weight onto your standing leg, keeping a slight 'soft' bend in the knee.
- Engage your core and find a focal point on the floor about 3-5 feet in front of you to help maintain balance.
How to do it
- Inhale as you hinge forward at the hips, extending the non-working leg straight back behind you while keeping your hips square to the floor.
- Reach your opposite hand toward your standing foot's toe, maintaining a flat back and a neutral spine.
- Exhale and drive through the heel of your standing leg to return to the upright starting position, squeezing your glute at the top.
- Perform the movement with a controlled 3-second descent and a 1-second ascent.
Form checklist
- Keep your back flat and avoid rounding your shoulders as you reach down.
- Ensure your hips stay level; do not let the hip of the floating leg rotate upward toward the ceiling.
- Maintain a slight bend in the standing knee to protect the joint and engage the musculature.
- Keep your neck neutral by following the movement of your torso with your gaze.
Pro tips
- Focus on the 'tripod foot' concept: keep your weight evenly distributed between your big toe, pinky toe, and heel for maximum stability.
- Think about pushing your back heel toward the wall behind you to create tension throughout the entire posterior chain and improve balance.
Make it harder
- Perform the movement on an unstable surface, like a foam pad, to increase the demand on your ankle stabilizers and core.
- Add a small vertical hop at the top of the movement to incorporate power and further challenge the glutes.
Frequently asked
- What muscles does the bodyweight single leg deadlift toe touch work?
- The bodyweight single leg deadlift toe touch 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 toe touch?
- The bodyweight single leg deadlift toe touch requires no equipment — just your body weight.
- Is the bodyweight single leg deadlift toe touch good for beginners?
- The bodyweight single leg deadlift toe touch 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