VARIATIONS
Single-Leg Deadlift Walk
Floating foot steps forward to begin next repetition
This unilateral movement targets the hamstrings and glutes while challenging balance and core stability. It builds posterior chain strength and improves proprioception without equipment.
HOW TO DO IT
- Stand tall with feet hip-width apart and arms at your sides.
- Shift weight onto one leg and hinge forward at the hips.
- Extend the free leg straight back until your body forms a T.
- Return to the starting position by driving through the standing heel.
- Step the floating foot forward to begin the next repetition.
- Complete all reps on one side before switching legs.
COMMON MISTAKES
- Rotating the hips open instead of keeping them square.
- Rounding the lower back while hinging forward.
- Bending the standing knee excessively instead of hinging.
TIPS
- Keep your hips square to the floor throughout the movement.
- Maintain a neutral spine from head to tailbone.
- Focus on a fixed point on the floor for balance.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Single leg deadlift
- Legs
- One
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Body position
- Standing
- Direction
- Forward
SIMILAR EXERCISES
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