Single-Leg Deadlift
Balance on one leg and hinge forward, reaching toward the ground as the other leg rises behind you, then return.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Conditioning Drill 3, exercise 2
Starting position
Straddle Stance with the hands on the hips.
Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)
Counts
- 1Count 1. Balance on the left leg and bend forward at the waist, reaching straight down toward the ground as the right leg rises to the rear.
- 2Count 2. Reverse the movement to return to the starting position.
- 3Count 3. Repeat count 1, balancing on the right leg.
- 4Count 4. Return to the starting position.
ATP 7-22.02, para. 5-26, p. 5-14 – 5-15, Figure 5-17 (opens the official PDF)
What it develops
Develops strength and flexibility of the lower back and legs; the second exercise in Conditioning Drill 3.
Focus: Hamstrings, Lower back, Hips, Balance
Form
Drawn from the cited instructions.
Cues
- The hands may touch the ground, fingers spread, for balance at the end of counts 1 and 3.
Cautions
- Conditioning Drill 3 is an advanced plyometric drill. Progress to it after mastering Conditioning Drills 1 and 2 and tolerating 10 repetitions of them.
Substitutions
Alternatives described in the cited publication, and how they differ.
- Straight-Leg Deadlift — Both feet stay on the ground and the hinge is loaded with kettlebells, a bar, or dumbbells, so it builds strength rather than balance. ATP 7-22.02, para. 13-4, p. 13-2 (opens the official PDF)