What muscles does the single leg deadlift work?

The single leg deadlift targets multiple muscle groups simultaneously. See the muscles worked section above for the complete primary and secondary muscle breakdown. The perimenopause relevance is significant: these are the exact muscle groups that atrophy fastest during hormonal decline.

How to do single leg deadlift with proper form?

Start with the setup position described in the step-by-step guide above. The most important cue is maintaining a braced core and controlled movement throughout the entire range of motion. Common form errors include using momentum instead of muscle control and cutting the range of motion short. Our trainer video demonstrations show exactly what correct single leg deadlift form looks like.

Is the single leg deadlift safe during perimenopause?

Yes. Resistance training is one of the most evidence-backed interventions for perimenopause, with meta-analyses showing improvements in bone density, muscle mass, and metabolic markers. If you have specific medical conditions, consult a physiotherapist before starting. Our Dr. Wellls can also help you determine which exercises are safest for your body.

How many single leg deadlift should I do per day?

Start with 3 sets of 10-12 reps, 2-3 times per week. This is the dose that research supports for both strength gains and bone density improvements. Quality always beats quantity. If your form deteriorates, stop and rest rather than grinding through bad reps.

What is a good single leg deadlift alternative?

The best alternative depends on what you need. If the movement is too challenging, try the bodyweight or banded variation listed in our variations section. If you need a completely different exercise targeting the same muscles, check the related exercises below. Our Dr. Wellls can also recommend alternatives based on your specific limitations.

What are the benefits of single leg deadlift?

The single leg deadlift delivers muscle strengthening, bone loading, and metabolic benefits. For women in perimenopause specifically, it counteracts the accelerated muscle loss and bone density decline caused by estrogen withdrawal. See the full benefits breakdown above.

Single Leg Deadlift: How-to, Benefits & Variations

strengthmultiple muscle groups·medium intensity·dumbbell·4 variations

The single leg deadlift is the exercise I trust most for rebuilding strength in the exact patterns that daily life neglects.

It appears across multiple Wellls workout programs because Linda Chambers knows what every experienced trainer knows: the exercises that look least impressive often deliver the most important results.

Full-Body Workouts: Total Body Conditioning 9

Linda Chambers

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How to Do Single Leg Deadlift

Stand on your left foot with a slight bend in the knee. Hold a dumbbell in your right hand, or one in each hand for symmetry.

Hinge at your hips, sending your right leg straight behind you as your torso lowers toward the floor. Your body should form a T-shape.

Lower the weight toward the floor until you feel a stretch in the left hamstring. Keep your hips square to the floor. The most common error is letting the hip of the lifted leg rotate open.

Drive through your standing heel to return to upright. Squeeze the left glute at the top.

Complete all reps on one side before switching. If balance is challenging, lightly tap the back foot on the floor between reps.

Muscles Worked

Primary

Primary muscles

The main muscles targeted by the single leg deadlift, responsible for producing the movement force.

Secondary

Stabilizer muscles

Support the primary movers and maintain proper joint alignment throughout the movement.

Why this matters in perimenopause

Women lose lean muscle mass progressively from their 30s, and the decline accelerates during perimenopause as estrogen levels drop. Regular resistance training directly counteracts this decline by stimulating muscle protein synthesis and providing mechanical loading for bone health.

Coach's Tips

"Hinge forwards, send the butt back... then we stand up." That's Linda Chambers's cue. This detail makes the difference between an effective rep and a wasted one.

Linda Chambers

"Lift your knee to hip height and then bring the knee back underneath the hip." That's Linda Chambers's cue. This detail makes the difference between an effective rep and a wasted one.

Linda Chambers

"If you want to challenge yourself today, try this: a balancing single leg hamstring." Use this modification when the standard version is too challenging.

Linda Chambers

Exhale on the exertion phase, inhale on the return. This engages your deep core and supports your pelvic floor under load.

Why This Matters for You

The single leg deadlift directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.

A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The effect was most pronounced during the first 48 weeks, meaning early adoption matters. The single leg deadlift loads the exact skeletal sites and muscle groups that perimenopause targets first.

Dr. Wellls AI

Variations & Modifications

Single Leg Deadlift to Upright Row (Right)

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Variation of the single leg deadlift that modifies the standard movement pattern for different training emphasis.

Single Leg Deadlift to Upright Row (Left)

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Variation of the single leg deadlift that modifies the standard movement pattern for different training emphasis.

Single Leg Deadlift to Knee Drive (Right Leg Base)

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Variation of the single leg deadlift that modifies the standard movement pattern for different training emphasis.

Single Leg Deadlift to Knee Drive (Left Leg Base)

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Variation of the single leg deadlift that modifies the standard movement pattern for different training emphasis.

Benefits

Builds muscle where it matters most

The single leg deadlift targets muscles that daily life either neglects or actively weakens. Desk work, driving, and couch sitting all create specific weakness patterns that this exercise reverses.

Strengthens bones at critical sites

Resistance training is the single most effective non-pharmaceutical intervention for bone density. A 2023 meta-analysis of 17 RCTs confirmed significant BMD improvements at the lumbar spine and femoral neck with regular strength training.

Fights perimenopause muscle loss

Women lose 3-5% of lean muscle mass per decade after 30. During perimenopause, estrogen decline accelerates the process. Resistance exercises directly counteract this by stimulating muscle protein synthesis.

No gym required

This exercise needs minimal or no equipment. A dumbbell, a resistance band, or nothing at all. The barrier to entry is low, which means the consistency of doing it stays high.

Common Mistakes to Avoid

Using momentum instead of muscle control

If you need to swing or jerk the weight, it is too heavy. Drop 20% and control every inch of the movement.

Inconsistent range of motion

Every rep should look the same. Full range from start to finish. Partial reps build partial strength.

Holding your breath throughout

Exhale on the exertion phase, inhale on the return. Breath-holding spikes blood pressure and reduces core stability.

Ignoring the eccentric (lowering) phase

The lowering phase builds more muscle than the lifting phase. Take 2-3 seconds to lower. Do not let gravity do the work.

Workouts Featuring This Exercise

Full-Body Workouts: Total Body Conditioning 9

Sophie Jones·Intermediate·Full-Body Workouts

Pilates: Full Body Pilates 1

Jessica Casalegno·Beginner·Pilates

Pilates: Full Body Pilates 5

Jessica Casalegno·Beginner·Pilates

Pilates: Full Body Pilates 4

Jessica Casalegno·Beginner·Pilates

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