There are several excellent exercises that can complement the single-leg deadlift in a comprehensive lower body training routine. Here are some ideas:
- Squats and Lunges:
- Bilateral squats (e.g. back squat, front squat)
- Split squats
- Walking lunges
- Reverse lunges
These multi-joint movements target the quads, glutes, and hamstrings, providing a nice counterbalance to the hip-hinge focus of the single-leg deadlift.
- Hip Thrusts and Glute Bridges:
- Barbell hip thrusts
- Glute bridges
- Single-leg hip thrusts
These isolation exercises directly target the glutes, helping to build strength and power in the hip extensors.
- Calf Raises:
- Standing calf raises
- Seated calf raises
- Single-leg calf raises
Calf raises help develop the often overlooked lower leg musculature, which plays an important stabilizing role.
- Hamstring Curls:
- Lying leg curls
- Seated leg curls
- Nordic hamstring curls
These isolation exercises directly target the hamstrings, complementing the hamstring-dominant nature of the single-leg deadlift.
- Lateral Movements:
- Side lunges
- Lateral step-ups
- Lateral band walks
These exercises challenge the muscles in the frontal plane, promoting better balance and power production across multiple planes of motion.
- Core Exercises:
- Planks
- Dead bugs
- Pallof presses
Strengthening the core musculature is crucial for maintaining proper form and stability during the single-leg deadlift.
By incorporating a variety of these complementary exercises, you can create a well-rounded lower body program that develops strength, power, and functional movement patterns from multiple angles.