Hip, Phase 4 · Exercise 1 of 4 HP-4 #1

Single-Leg Deadlift

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Posterior chain plus balance

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 8 reps each side

You needA wall or counter for balance (optional); a light weight (3 to 8 pounds, water bottle works)

Demonstration video: Single Leg Hinge & Single Leg Deadlift - Tangelo Health (Tangelo - Seattle Chiropractor + Rehab). Follow the steps on this page if the video differs.

Photos

Single-Leg Deadlift: Standing tall, back toes lightly touching for balance — Standing tall, back toes lightly touching for balance

Single-Leg Deadlift: Hinging forward, weight reaching toward the floor — Hinging forward, weight reaching toward the floor

Why it helps

This trains your hip to hinge with weight while you balance on one leg. It is the move you use any time you bend over to pick something up, or step on or off something. It works on real-world hip and back strength.

How to do it

Stand tall on one leg. Hold a light weight in the OPPOSITE hand at your side.
Keep a soft bend in the standing knee. The lifted leg can hang behind you slightly.
Slowly hinge forward at the hips. Push your hips backward (NOT down). The lifted leg goes straight back as a counterweight.
Lower the weight toward the floor in front of the standing foot. Stop when your trunk is about parallel to the floor, or sooner if your back starts to round.
Squeeze the standing-side buttock and stand back up. Do 8 reps. Switch sides.

Too hard? Try this

Skip the weight. Or hold a wall with your free hand for balance. Or only hinge halfway. Or let the lifted foot's toes rest lightly on the floor for extra balance (as shown).

Too easy? Try this

Use a heavier weight in the same hand. Or pause 2 seconds at the bottom. Or lift the whole foot off the floor for a bigger balance challenge.

Common mistakes

Your back rounds at the bottom.
You bend the standing knee too much (it becomes a squat).
The lifted-leg side hip drops or rotates open.

You should feel

Stretch in the back of the standing-leg thigh (hamstring).
Strong work in the standing-side buttock as you come back up.
Stable balance.

You should not feel

Sharp pain in your low back.
Sharp pain in the standing knee.

Stop right away if

Sharp low back pain.
Pain shooting down the leg.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program