Instructions

1

Stand upright with feet together, arms at sides or extended for balance. Maintain neutral spine and engage core throughout the movement.

2

Shift weight onto one leg while keeping that knee slightly bent. Prepare to explosively extend the standing leg while driving the opposite knee upward.

3

Lower the body by bending the standing leg's knee, allowing the hips to descend in a controlled manner while maintaining an upright torso.

4

Explosively extend the standing leg and drive the opposite knee upward toward chest level, propelling the body upward off the ground in a jumping motion. Return to starting position with control.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Gluteus Maximus, Calf Muscles

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Femoris growth, the Single Leg Bodyweight Deadlift with Arm and Leg Extended stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Calf Muscles to maintain control of the Body weight.

Exercise Variations

Dumbbell Single Leg Bodyweight Deadlift with Arm and Leg Extended
Cable Single Leg Bodyweight Deadlift with Arm and Leg Extended
Banded Single Leg Bodyweight Deadlift with Arm and Leg Extended

Beginner Tips

If you are new to the Single Leg Bodyweight Deadlift with Arm and Leg Extended , focus on mastering the movement pattern with zero weight before adding Body weight.

Single Leg Bodyweight Deadlift with Arm and Leg Extended