Single Leg Deadlift Variations

Single Leg Deadlift

Single Leg Deadlift with Landmine (Good 2nd or 3rd Trimester Option)

Supported Single Leg Deadlift

Split Stance RDL (Wide Stance)


Single Leg Deadlift Progression for Pregnancy

  1. Single Leg Deadlift

  2. Single Leg DL with Barbell Landmine (Less Balance Required)

  3. Supported Single Leg DL (with rings or TRX)

  4. Split Stance RDL (widen stance as needed for belly)

Points of Performance:

  • Focus on keeping the feet planted throughout the entire movement; there may be a tendency to shift the foot inwards or outwards as you move.

  • Keep the shin perpendicular to the ground, maintain the knee over the ankle as the hips move backwards.

  • Focus on keeping the shoulders and hips square as you lift up and lower the weight.

  • Exhale on exertion, don't hold the breath. When you exhale, focus on lifting the pelvic floor.

  • Hinge at the hip, pushing the booty backwards. Once movement back stops, stop going down with the weight. Once hip movement stops, the back will begin to round if you continue to move down with the weight.

  • Goal is to feel it in the hamstring and glute, not get the weight to the ground.

Single Leg Deadlift

  • Back leg can be bent or straight. It is more important that the hips stay square; focus on pushing the standing leg hip back as you lower.

  • Hold weight in opposite hand; option to use two hands on the weight.