Single-Leg Deadlift — Form Analysis
Unilateral strength, balance, and hamstring development.
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Primary Muscles
Equipment
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Common Mistakes
Rounded Lower Back
Rounding the lower back (lumbar spine flexion) during the eccentric phase places excessive shear stress on the intervertebral discs, significantly increasing the risk of disc herniation or lower back pain. This often occurs when flexibility is limited or the load is too heavy.
Loss of Balance / Instability
Excessive wobbling or falling over indicates poor proprioception, weak stabilizing muscles (especially in the ankle and hip), or an overly fast tempo. This compromises the effectiveness of the exercise and can lead to compensatory movements.
Knee Valgus (Knee Caving In)
The knee of the standing leg collapsing inward (valgus collapse) indicates weakness in the gluteus medius and maximus, and potentially tight adductors. This places undue stress on the knee joint, increasing the risk of patellofemoral pain syndrome or ACL injury.
