Strength · Level 2
Single-leg deadlift
Single-leg hinge holding the weight in the opposite hand.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- No equipment · or · Dumbbells · or · Kettlebell
- Works
- Hamstrings, Glutes, Abs
- Pattern
- Hip hinge, Anti-rotation
How to do it
- Stand on one leg, weight in the opposite hand.
- Lean forward reaching the free leg back until your torso is nearly parallel.
- Come back slowly without rotating the hips.
Key points
- Hips parallel to the floor
- Soft standing knee
Common mistakes
- Opening the hip
- Rushing the descent
Why it helps your tennis
Balance, posterior strength and ankle stability all at once.
Related exercises
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Romanian deadliftHip hinge with weights, sliding along the thighs with a neutral back.
- Glute bridgeHip raise from lying on your back, squeezing glutes at the top.