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Home > Strength and Mobility Activities > Single-Leg Dead Lift
Single-Leg Dead Lift
From: FM 7-22 October 2012
Purpose: This exercise develops strength, endurance, and flexibility of the lower back and lower extremities (Figure 9-13).
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW
  1. Stand maintaining balance on the left foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the right leg to the rear.
  2. Return to the starting position by tightening the buttocks and driving upward.
  3. Stand maintaining balance on the right foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the left leg to the rear.
  4. Return to the starting position.

Figure 9-13. Single-leg dead lift

Check Points:

  • On counts 1 and 3, the hands are slightly in front of and below the shoulders with fingers spread (middle fingers point straight ahead) with the elbows straight, not locked.
  • Maintain a natural arch in the back and move the legs straight forward and backward, not at angles.
  • To prevent the trunk from sagging, tighten the abdominal muscles and maintain this contraction throughout the exercise.
  • The head is aligned with the spine and the eyes are directed to a point about two feet in front of the body.
  • On counts 1 and 3, attempt to keep the heal on the ground.

Precaution: N/A


From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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