How to do the Single-Leg Hip Hinge
Primary: Hamstrings, Glutes · also works Lower Back, Core, Calves. Also called: bodyweight single leg deadlift, one leg hinge.
Step by step
- 1
Stand on one leg with a soft knee, hands on your hips or reaching forward for balance.
- 2
Push your hips back and let your torso tip forward while the free leg extends behind you.
- 3
Lower until your torso and back leg are roughly parallel to the floor, or as far as your hamstrings allow.
- 4
Drive the hips forward to stand back up, squeezing the glute of the standing leg.
- 5
Complete all reps on one side, then switch.
Coaching cues
- Hips square to the floor; do not let the free hip open up
- Think of closing a drawer with your backside
- A slight knee bend protects the back
Common mistakes
- Rounding the back to reach lower
- Bending the standing knee into a squat
- Rushing and losing balance
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Single-Leg Hip Hinge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Single-Leg Hip Hinge work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Lower Back, Core, Calves
How many sets and reps of Single-Leg Hip Hinge should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Single-Leg Hip Hinge?
Same movement pattern, different equipment: Bodyweight Hip Hinge, Single-Leg Romanian Deadlift, Dumbbell Romanian Deadlift, Glute Bridge, Bodyweight Good Morning, Banded Good Morning.
Is the Single-Leg Hip Hinge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.