Single-Leg Deadlifts for Beginners
- Lori Thomson
- Aug 12
- 3 min read
Updated: Aug 13
This progression takes a true beginner from never having hinged to a loaded single-leg deadlift. Each stage has an exit test; don't advance until you can pass it clean. Timelines are a guide; move at the pace of competence, not the calendar. There is a video at the end of this post demonstrating each stage.
Stage 0: Learn the Dowel Hip Hinge (Days 1–5)
Before doing anything single-leg, groove the hip hinge drill below on two feet with a dowel or broomstick. Stand tall with soft knees, push your hips straight back (like closing a car door with your butt), feel the hamstrings load, and then drive the hips forward to stand. Keep a flat back and the bar or dowel path close to your legs.
Drill: Hold a broomstick against your back so that it touches your head, upper back, and tailbone; all three areas must stay in contact with the broomstick throughout the entire rep.
Reps: 3 x 8
Exit test: 10 clean hinges, keeping all three contact points without rounding
Stage 1: Kickstand Deadlift (Weeks 1–2)
This move teaches the single-leg pattern without the balance demand of a full deadlift. To do this, shift most of the load onto one leg while extending a “kickstand” behind you with the other foot for balance; the back foot's toes rest lightly on the floor to ground you as roughly 70–80% of your weight is on the front leg. Hinge over the front leg.
Load: Bodyweight at first, then a light dumbbell in the opposite hand
Reps: 3 × 8 per side
Exit test: 8 controlled reps per side with a 15- to 20-pound dumbbell with level hips and no wobbling
Stage 2: Supported Single-Leg Deadlift (Weeks 3–4)
To do this move, start in the same position as the Kickstand Deadlift, then lift the back foot off the floor while holding on to something for balance, such as a rack, wall, or TRX, with light fingertip support. Extend the back leg straight behind you as you hinge forward so that your body forms a T. Keep the hips square to the floor; don't let the lifted-leg hip open toward the ceiling.
Reps: 3 × 6–8 per side
Exit test: 6 reps per side using only fingertip balance support, hips staying level
Stage 3: Unsupported Bodyweight (Weeks 5–6)
Repeat the Supported Single-Leg Deadlift but remove the balance support. Fix your eyes on a spot on the floor a few feet ahead of you, move slowly, and reset between reps if you need to. Expect to be wobbly; that's the point, as the stabilizers are learning.
Reps: 3 × 5–6 per side, tempo 3 seconds down
Exit test: 5 unbroken, controlled reps per side, without touching the back foot down during the set
Stage 4: Loaded, Contralateral (Weeks 7–9)
Continue with the same form but add a dumbbell or kettlebell in the hand opposite the working leg; this matches real hinging mechanics and challenges anti-rotation. Start with a light weight and increase it when you can hit the top of the range clean for two sessions.
Reps: 3 × 6–8 per side
Exit test: 8 balanced reps per side with a moderate weight
Stage 5: Progress Load and Variation (Weeks 10+)
From here on, it's ongoing progression: increase load, try two dumbbells (one in each hand), and/or try a barbell single-leg Romanian deadlift for stronger athletes. Keep reps in the 6–10 range for strength and hypertrophy.
Coaching Cues That Fix Most Faults
Keep the hips square; the biggest beginner fault is the free hip rotating open.
Focus on keeping a long line from the back heel through the crown of the head.
Keep a micro-bend in the standing knee.
Let range of motion be however deep you can go with a flat back; depth comes with hamstring mobility that increases over time, so never chase it by rounding your back.
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