The single-leg deadlift (SLDL) is a unilateral exercise requiring the body to move through a hip-hinge pattern while balancing on one leg. Unlike a traditional deadlift, the SLDL introduces a significant challenge to balance and isolation. This movement forces the muscles of the standing leg, torso, and posterior chain to work independently, helping to correct strength imbalances between the left and right sides of the body. The SLDL is a powerful developer of the hip and leg muscles, and it heavily recruits smaller, stabilizing muscles often overlooked in two-legged movements.
Primary Powerhouse Muscles (Hip Extension)
The primary muscles responsible for executing the hip hinge and the powerful return to a standing position are the largest muscles of the posterior chain on the standing leg. This group is the main driver of the upward phase of the lift, known as hip extension. The Gluteus Maximus, the largest muscle in the buttocks, is heavily recruited to extend the hip and bring the torso back to an upright posture.
The Hamstring group, located on the back of the thigh, is intensely engaged throughout the movement. This group includes the Biceps Femoris, Semitendinosus, and Semimembranosus, which work together to control the descent and stabilize the knee. As the torso lowers, the hamstrings lengthen under tension, an eccentric action that is particularly effective for strengthening the muscle group and reducing the risk of strain. The hamstrings then contract to assist the Gluteus Maximus in the hip extension that completes the lift.
Trunk and Spinal Stabilizers
Maintaining a flat back and a non-rotating torso during the single-leg deadlift requires substantial isometric work from the trunk and spinal stabilizers. The Erector Spinae muscles, running alongside the spine, are constantly active to ensure the torso remains rigid and the spine stays neutral. This action prevents the lower back from rounding or arching, a common fault in deadlifting movements.
The Obliques, located on the sides of the abdomen, work dynamically to prevent the torso from twisting or collapsing toward the standing leg. This anti-rotational and anti-lateral flexion function is magnified in a unilateral exercise, as the body must resist the tendency to tilt off-balance. Actively bracing the core creates a stable foundation that allows the powerful hip extension to occur without compromising spinal integrity.
Support System for Balance (Standing Leg & Foot)
Standing on one leg dramatically increases the demand on smaller, stabilizing muscles around the hip. The Gluteus Medius and Gluteus Minimus, located on the side of the hip, are highly activated to stabilize the pelvis. These muscles prevent the non-standing side of the pelvis from dropping and ensure the standing knee tracks properly, resisting the tendency to collapse inward.
Below the knee, the ankle and foot muscles continuously make micro-adjustments to maintain contact with the floor. The Peroneals and Tibialis muscles are constantly firing to stabilize the ankle joint and prevent excessive side-to-side wobble. The intrinsic muscles of the foot also work to grip the floor, establishing a solid base of support and improving overall proprioception, or the body’s sense of its position in space.