Single Leg Deadlift

How to do it

Hold the bell in the hand opposite to your standing leg. Hinge at your hip, sending your back leg straight behind you and your chest forward — your body forms a "T" parallel to the floor at full range. Your standing knee stays soft, not locked. Drive the standing heel into the floor to return to upright.

Why it's good for runners

You're loading one leg at a time in a hinging motion — the exact pattern of single-leg loading you do thousands of times in a race, but at slow speed with full attention. Trains your glutes and balance better than any two-leg deadlift can.

Common mistakes

Letting your hip open up at the top (so the trailing leg points outward) takes the glute out of the work — keep your pelvis square, like both hip bones point at the floor. Don't chase depth at the cost of a rounded back; rise as soon as your form breaks.