About this exercise
A balance and hip-hinge exercise that combines a single-leg Romanian deadlift with a high knee drive at the top. It trains the hamstrings and glutes while challenging coordination and core stability on one leg.
Single Leg Deadlift with Knee Lift
Step by step instructions, muscle activation and variants for the Single Leg Deadlift with Knee Lift.
MediumGlutesHamstrings
How to Perform
- Stand on one foot with a soft bend in the knee, arms hanging at your sides
- Hinge forward at the hips, extending the free leg straight behind you as your torso lowers toward parallel with the floor
- Keep your back flat and hips square throughout the hinge
- Squeeze your glutes and drive through the standing heel to return upright
- As you reach the top, continue the momentum by driving the raised knee up toward your chest
- Pause at the top, then lower the knee and repeat the hinge for the next rep
- Complete all reps on one leg before switching
Muscle Activation
Primary
GlutesHamstrings
Secondary
QuadricepsCalvesCoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Single Leg Deadlift with Knee Lift
The Single Leg Deadlift with Knee Lift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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