The Single Leg Deadlift is the only exercise that teaches your body to manage strength and balance simultaneously, simulating the true dynamics of running.
- Running is a “unilateral” sport: the single-leg deadlift trains this specificity.
- It strengthens the posterior chain (glutes and hamstrings) while protecting the back.
- It drastically improves proprioception and ankle stability.
- The classic mistake is “opening” the hips: keep your hips parallel to the floor.
You know those dipping bird toys that drink from a glass, rocking back and forth on a pivot? Well, today we are going to learn how to do exactly that.
The Single Leg Deadlift is probably the most useful, frustrating, and effective exercise a runner can include in their routine.
Useful because it hits exactly the weak spots of runners: lazy glutes, tight hamstrings, and unstable ankles.
Frustrating because, at first, you’ll spend more time trying not to faceplant than actually lifting weights.
But don’t worry: that wobble you feel in your ankle and the struggle to maintain balance are precisely the signs that you are working on the right things.
Balance, Strength, and Stability in One Movement
We often train strength (in the gym) and balance (on wobble boards or with bodyweight) separately. The Single Leg Deadlift connects the dots.
You can’t lift the load if you aren’t stable. And you can’t be stable if your core and foot aren’t working in perfect sync.
It is a “connection” exercise: it teaches the brain to recruit the posterior chain while managing instability. Exactly what happens when you land on uneven trail or when you’re fatigued at mile 20 of a marathon.
Why Single Leg Is Better Than Standard Deadlift for Runners
The classic (two-legged) deadlift is the king of strength exercises. But there’s a detail: when you run, you never have both feet on the ground at the same time. Running is, by definition, a series of single-leg hops.
That is why unilateral training is fundamental for runners. The single-leg deadlift immediately reveals if you have one side stronger than the other (and you almost certainly do) and forces you to correct it, preventing the dominant leg from doing all the work and the weaker one from getting injured due to compensation.
Furthermore, it loads the spine much less than the two-legged version, allowing you to train your glutes intensely without “crushing” your back.
Step-by-Step Technique: The Secret Is the Hip, Not the Back
Forget about “lowering your torso.” Think about “pushing your heel back.”
- Start: Stand on one leg (let’s say the right). The right knee is not locked, but slightly unlocked (“soft knee”).
- The Hinge: Imagine your body is a single plank from your head to your left heel. Start hinging forward by rotating exclusively at the right hip.
- The Movement: As your torso goes down, your left leg goes straight up behind you. They must move together, like a seesaw.
- The Position: Descend until your torso and rear leg are parallel to the floor (“T” shape). Your back must be flat, not rounded.
- The Return: Strongly activate your right glute and hamstring to return to the standing position. Do not use your back to pull yourself up, use your leg!
Mistake #1: Hip Rotation (And How to Fix It)
This is the most frequent error. As you descend, to make balancing easier, your body will tend to “open” the hip of the raised leg outward, rotating the pelvis.
It’s a trick your brain uses to try and “cheat.” Don’t let it.
Your iliac crests (hip bones) must always remain parallel to the floor, like car headlights. If you open your hip, the headlights point to the side. You want them pointing straight down.
The Trick: Keep the toes of the foot in the air pointing towards the floor (dorsiflexed). This will force you to keep your hip closed and aligned. You will feel a much stronger stretch in the glute and hamstring of the standing leg: that’s the sign you’re doing it right.
Progressions: From Wall to Kettlebell
Don’t rush to grab weights. Technique wins over load.
- Level 1 (The Wall): Perform the movement without weights, keeping one hand on a wall or chair for balance. Focus only on the hip hinge movement and keeping a flat back.
- Level 2 (Bodyweight): Move away from the wall. Try to do 8-10 reps without ever touching the free foot to the ground between reps.
- Level 3 (Contralateral Load): Hold a kettlebell or dumbbell in the hand opposite the standing leg (e.g., right leg on ground, weight in left hand). This increases glute and core activation to prevent rotation.
Include it once or twice a week. Your glutes (and your back) will thank you.