Bodyweight Single-Leg Deadlift

Technique

The bodyweight single-leg deadlift, often called the "crane", is a hip hinge on one leg with no added weight: the torso tips forward while the free leg reaches back until the body forms a T. It works the glutes and hamstrings of the standing leg one side at a time and trains balance and hip stability, which makes it a great home glute exercise and a stepping stone to loaded single-leg deadlifts.

Steps

1. Stand on one leg with a soft bend in the knee, arms relaxed or out to the sides for balance
2. Push your hips back and tip your torso forward while the free leg rises straight behind you
3. Lower until your torso and raised leg are close to parallel with the floor, keeping your back flat and hips level
4. Drive the hips forward and squeeze the glute of the standing leg to return upright, then finish the set before switching legs

Common mistakes

• Rotating the hips open so the raised leg points out to the side
• Rounding the back to reach lower instead of hinging at the hips
• Locking the standing knee straight, which shifts the work away from the glute

Variations

• Fingertip support on a wall or chair for balance
• Holding a dumbbell or kettlebell in the opposite hand
• Arms reaching forward into an "airplane" position at the bottom

FAQ