By The One on One Team
Last Updated: 5/31/26

How to Get More Out of Single Leg Deadlifts and Kickstand Deadlifts

Single leg deadlifts are one of the most valuable posterior chain exercises we train, especially for active aging adults. Every time you walk, climb stairs, step over an obstacle, or pick something up from the floor, your hips, glutes, hamstrings, and trunk are working together to support your body on one leg.

As we age, strength and balance become harder to maintain. Prolonged sitting, poor posture, and repetitive daily movements can also leave the muscles on the back side of the body undertrained. The single leg deadlift pattern allows us to train these qualities together while using less external load than a traditional deadlift.

In this Focus Point, we will review the Valslide single leg deadlift and kickstand deadlift using our Three Keys for Proper Exercise Form to ensure each repetition is effective.

Understanding the Variations

A true single leg deadlift is performed entirely on one leg. For many people, the lack of stability is too advanced, causing them to spend more effort trying to balance than strengthening the glute and hamstring of the working leg.

The Valslide single leg deadlift and kickstand deadlift are more stable variations of the same pattern. In the Valslide version, the back foot stays in light contact with the floor as it slides behind you. In the kickstand version, the back foot stays planted, which provides even more support. The key to ensuring these more stable variations are still challenging one leg at a time is to avoid transferring weight into the back leg.

Applying Our Three Keys for Proper Exercise Form

Key #1: Setup and Endpoints

Begin with most of your weight on the front foot. You should feel even pressure through the heel, big toe, and little toe. The back foot should stay light, whether it is resting on the Valslide or planted in a kickstand position.

As you begin the movement, soften the front knee and push the hips back. Your torso should tip forward as your hips move behind you. This should feel like a hinge through the front hip, not a squat straight down toward the floor.

Your endpoint is the greatest depth you can reach while maintaining a long spine, square hips, and weight through the front foot. This will vary from person to person. The objective is to move through as much range of motion as you can without losing your posture.

Key #2: Maintain a Capital “I”

Throughout the movement, your torso should resemble a capital “I.” As you hinge, avoid allowing your capital “I” to get shorter, rounded, or rotated.

Maintaining this position ensures that the movement is driven by the hip, while the trunk remains stable. Any deviations from this posture reduces the effectiveness of the exercise and can place unnecessary stress on the lower back.

Key #3: Limit Leaks

Because these movements challenge strength, balance, and coordination at the same time, the body will often take the path of least resistance. These leaks may make the movement feel easier, but will reduce its effectiveness and feed dysfunctional movement patterns.

The most common leaks we see include:

  • Using the Valslide or kickstand leg to help stand up
  • Shifting weight into the back foot
  • Rotating the hips open
  • Rounding the back
  • Bending the front knee too much and turning the movement into a squat
  • Rotating the shoulders to reach a target

Keeping the purpose of the exercise in mind while executing it helps reduce these leaks. Remember, the goal is to strengthen the glute and hamstring of the front leg, improve balance, and move through your available range of motion with good position.

 Conclusion

Single leg deadlifts are a high-value exercise that can improve posture, strengthen the posterior chain, and increase functional capacity. Complete them with a strong setup, a stable capital “I,” and your greatest range of motion to feel the difference.