The single leg deadlift (SLDL) is probably on my top 10 list for exercises to improve overall movement health.
There’s a plethora of benefits to this exercise.
And as a clinician, I would say >80% of the people coming into PT with pain cannot do this exercise properly.
I don’t know if they can’t do it because they have pain. Or if their inability to do it, is what caused their pain. I would put my money on the latter.
So this is why I almost always have a variation of it programmed in my personal training.
And why as a clinician I often try to get my clients to reach a level where they can cleanly execute this exercise.
So what are the benefits of the SLDL?
1. Enhanced Balance and Stability
It’s a unilateral challenge
Requires dynamic balance and coordination
Strengthens the stabilizers throughout your whole body
2. Targeted Muscle Engagement (Posterior Chain)
Works the often under trained hamstrings and glutes
Makes your low back and core muscles engage to stabilize throughout the movement
Since it’s done on only 1 leg, your ankle and foot muscles have to work hard to stabilize
3. Injury Prevention and Rehabilitation:
Injury prevention is always a priority for me, and this exercise is much safer than a bilateral deadlift since it offers more degrees of freedom for aberrant forces to go
This is what also makes it more difficult
Addresses muscle imbalances between the left and right sides
If you have back pain or hamstring issues, this exercise is a must
Reinforces proper hip hinge mechanics to save the low back and knees
4. Increased Functional Strength:
This movement mimics real-life activities like picking things up off the ground
Is similar to the movement mechanics for higher level sports
5. Enhanced Mobility and Flexibility:
It offers the best way to stretch and improve flexibility…eccentric muscle contraction
When done properly the hamstring has to lengthen under load
Summary
This is one of the best exercises out there. It’s safe and very effective at both improving performance and reducing injuries.
The hard part is being able to do it correctly.
If you need help, don’t hesitate to reach out to us.