Kysero
Try for free

Glutes · Intermediate

Medicine Ball Single Leg Deadlift

Hip-hinge drill that develops posterior-chain strength and control using a medicine ball, with emphasis on the glutes and hamstrings.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Medicine Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg holding a medicine ball in front of you.
  2. 02Hinge at your hips to lower the ball toward the ground while extending the free leg behind you.
  3. 03Keep your back straight and core engaged.
  4. 04Return to standing position by driving through the heel of your planted foot.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Leg Romanian DeadliftRelated variationBody Weight Rear Foot Elevated Romanian DeadliftRelated variationDumbbell Single Leg Hand Supported Romanian DeadliftRelated variationDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationSmith One Leg DeadliftRelated variationCable Standing Single Leg RDL with Row

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder