Single Leg Deadlift to Knee Up
Single-leg deadlift returning to standing with explosive knee drive — combined hinge and power.
Level: Foundation
Primary: Glutes
Secondary: Back - Lower Hamstrings
Movement: Compound
Tags: Balance / Stability Hinge Primary Lift Unilateral
Type: Light Activity
Equipment: Body Weight
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Wrestling
Target muscles
The glutes and hamstrings drive the hinge. The hip flexors drive the knee up at the top. The trunk braces.
How to perform
Setup
Stand on one leg.
Execution
Hinge forward at the hip, extending the opposite leg straight back until the torso is roughly parallel to the floor. Drive through the standing heel to return upright. Pull the raised knee up toward the chest. Repeat.
Common mistakes
- Pelvis tilting.
- Free leg dropping low.
- Cutting the knee drive.
- Loss of balance.
- Asymmetric volume.
Progressions and regressions
Regress to single-leg deadlifts. To progress, work for time, add load.
Programming notes
Combined movement. 3 sets of 6-10 per side, twice a week.
