What muscles does the Suspender Single Leg Deadlift work?

The Suspender Single Leg Deadlift primarily targets the glutes, hamstrings, and lower back, making it an excellent posterior chain exercise. It also engages the core muscles for stabilization and works the calves as secondary support throughout the movement.

Do I need TRX straps for the Suspender Single Leg Deadlift or can I use alternatives?

TRX straps provide the ideal suspension setup for this exercise, but you can substitute with other suspension trainers or even perform a free-standing single leg deadlift without equipment. Resistance bands anchored overhead can also be used for similar support.

Is the Suspender Single Leg Deadlift suitable for beginners?

Yes, beginners can perform this exercise by focusing on balance and control rather than depth. Start with a short range of motion and hold onto the TRX straps lightly for support, gradually increasing your hinge as balance improves.

What are common mistakes to avoid when doing the Suspender Single Leg Deadlift?

Common mistakes include rounding the back, locking the standing knee, and losing core engagement. To avoid these, keep a neutral spine, maintain a slight bend in the standing knee, and keep the core tight throughout the movement.

How many sets and reps should I do for the Suspender Single Leg Deadlift?

For general strength and stability, aim for 3 sets of 8–12 reps per leg. If your goal is balance and endurance, use lighter intensity and perform 12–15 reps, focusing on slow and controlled movements.

What safety tips should I follow when doing the Suspender Single Leg Deadlift?

Ensure your TRX straps are securely anchored before starting. Keep movements controlled, avoid jerking motions, and engage your core to protect your lower back from strain.

Are there variations of the Suspender Single Leg Deadlift I can try?

Yes, you can add resistance by holding a dumbbell in one hand or perform the exercise with a knee drive at the top to challenge balance. You can also slow down the eccentric phase for more muscle engagement or add a small hop for power training.

Suspender Single Leg Deadlift

Target Muscles

Primary:

Secondary:

Equipment Required

TRX

Exercise Type

Reps Only

How To Do

Stand upright holding the TRX handles, shift your weight onto one leg, and extend the other leg straight behind you. Hinge forward at the hips, keeping your back flat and core engaged, lowering the handles toward the ground as your back leg rises. Return to standing by driving through your heel and squeezing your glutes, maintaining balance and control throughout.

Step-by-Step Instructions

Stand upright, holding the TRX handles with an overhand grip, palms facing each other.
Shift your weight onto your right leg, keeping it slightly bent.
Extend your left leg straight behind you, foot flexed.
Lean forward from your hips, keeping your back straight and core engaged, until your torso is almost parallel to the ground. Allow your left leg to rise behind you.
Lower the TRX handles towards the ground as you lean forward.
Pause briefly at the bottom of the movement.
Engage your glutes and hamstrings to pull yourself back up to the starting position, simultaneously raising your torso and lowering your left leg.
Repeat for the desired number of repetitions.
Switch legs and repeat.

Explore more glutes exercises or trx exercises in our exercise library.

Alternative Exercises

Wide-Legged Forward Bend (Prasarita Padottanasana)

Upper Legs

Lower Back

Bodyweight

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Barbell Single-Leg Deadlift

Glutes

Upper Legs

Barbell

Frequently Asked Questions

What muscles does the Suspender Single Leg Deadlift work?: The Suspender Single Leg Deadlift primarily targets the glutes, hamstrings, and lower back, making it an excellent posterior chain exercise. It also engages the core muscles for stabilization and works the calves as secondary support throughout the movement.
Do I need TRX straps for the Suspender Single Leg Deadlift or can I use alternatives?: TRX straps provide the ideal suspension setup for this exercise, but you can substitute with other suspension trainers or even perform a free-standing single leg deadlift without equipment. Resistance bands anchored overhead can also be used for similar support.
Is the Suspender Single Leg Deadlift suitable for beginners?: Yes, beginners can perform this exercise by focusing on balance and control rather than depth. Start with a short range of motion and hold onto the TRX straps lightly for support, gradually increasing your hinge as balance improves.
What are common mistakes to avoid when doing the Suspender Single Leg Deadlift?: Common mistakes include rounding the back, locking the standing knee, and losing core engagement. To avoid these, keep a neutral spine, maintain a slight bend in the standing knee, and keep the core tight throughout the movement.
How many sets and reps should I do for the Suspender Single Leg Deadlift?: For general strength and stability, aim for 3 sets of 8–12 reps per leg. If your goal is balance and endurance, use lighter intensity and perform 12–15 reps, focusing on slow and controlled movements.
What safety tips should I follow when doing the Suspender Single Leg Deadlift?: Ensure your TRX straps are securely anchored before starting. Keep movements controlled, avoid jerking motions, and engage your core to protect your lower back from strain.
Are there variations of the Suspender Single Leg Deadlift I can try?: Yes, you can add resistance by holding a dumbbell in one hand or perform the exercise with a knee drive at the top to challenge balance. You can also slow down the eccentric phase for more muscle engagement or add a small hop for power training.