Single Leg Deadlift With Knee Lift

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Shift your weight onto your right leg, keeping a slight 'soft' bend in the knee.
3. Engage your core and fix your gaze on a point 3-5 feet in front of you for balance.

How to do it

1. Inhale and hinge at the hips, extending your left leg straight back while lowering your torso until it is nearly parallel to the floor.
2. Maintain a flat back and keep your hips square to the ground throughout the descent.
3. Exhale and drive through the standing heel to return to an upright position.
4. Without touching your left foot to the floor, immediately drive your left knee up toward your chest in a controlled lift.

Form checklist

• Keep the standing knee slightly bent; do not lock it out.
• Ensure your hips stay level like headlights pointing at the floor, rather than rotating open.
• Maintain a neutral spine from your head to your tailbone throughout the hinge.
• Control the transition from the deadlift to the knee lift without tapping the foot down.

Pro tips

• Visualize your body as a straight line from your head to your back heel, moving like a see-saw around the hip joint.
• Focus on 'gripping' the floor with your standing foot to engage the small stabilizing muscles of the ankle and arch.
• Pause for one second at the top of the knee lift to maximize core engagement and balance.

Make it harder

• Hold a light weight in the hand opposite the standing leg to add a cross-body stability challenge.
• Perform the exercise on an unstable surface, such as a foam balance pad, to further challenge proprioception.

Frequently asked

What muscles does the single leg deadlift with knee lift work?

The single leg deadlift with knee lift primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the single leg deadlift with knee lift?

The single leg deadlift with knee lift requires no equipment — just your body weight.

Is the single leg deadlift with knee lift good for beginners?

The single leg deadlift with knee lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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