Single Leg Deadlift – Improve Balance & Hamstring Activation for Football Players
Watch how to perform Single-Leg Deadlift to improve balance, stability, and posterior chain activation before football training.
How to Do Single-Leg Deadlift
Stand on one leg with a slight bend in the knee.
Hinge at the hips while extending the free leg behind you.
Keep your back straight and core engaged.
Lower your torso until it’s almost parallel to the ground.
Return to the starting position with control.
Perform for 30–45 seconds per leg.
Why Single-Leg Deadlift Matters
Single-Leg Deadlifts strengthen the hamstrings, glutes, and lower back while challenging balance and coordination.
For football players, this means:
Improved single-leg stability for kicking and passing.
Reduced risk of hamstring strains.
Better control in rapid changes of direction.
This movement is especially effective for preparing the body for explosive sprints and agility drills.
Exercise Details
Focus Area: Hamstrings, Glutes, Lower Back
Equipment: None (or light weight optional)
Duration: 30–45 seconds per leg
Skill Level: All levels
Combine With These Warm-Up Exercises
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