Balance wobbling? Touch one finger to a wall. That is enough to steady you without taking the work away.
In as you hinge forward, out as you stand up. Slow - the breath sets the tempo here.
Start here if you cannot do single leg deadlift with clean form yet.
Advanced · None
Hamstrings, glutes and balance in one movement. It is the closest a bodyweight programme gets to the hinge pattern - bending at the hip rather than the knee - which is what you use every time you pick something up.
Rest two fingers on a wall or a chair back. That is enough support to stay upright and little enough that your leg still does the work. Most people can let go within a fortnight.
No. Flat back, chest pointing at the floor, hips travelling backwards. If your back rounds, you have gone too far forward - stop where the hamstring stretch begins.
Which day to do Single Leg Deadlift, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.
One leg at a time - which also shows you exactly how uneven your two legs are.
Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
