Single Leg Deadlift Strength Standards for Men and Women

Discover how your Single Leg Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Single Leg Deadlift Strength Level

Calculate Your Single Leg Deadlift Strength

Single Leg Deadlift Weight Standards

Compare your Single Leg Deadlift performance to these weight standards and see where you stand.

Beginner21 lbs
Novice66 lbs
Intermediate141 lbs
Advanced245 lbs
Elite371 lbs

Single Leg Deadlift Bodyweight Ratio Standards

See how your Single Leg Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Single Leg Deadlift Standards by Bodyweight

Find the Single Leg Deadlift strength standards for your specific body weight.
110 lbs2 lbs20 lbs64 lbs131 lbs219 lbs
120 lbs5 lbs28 lbs77 lbs150 lbs243 lbs
130 lbs8 lbs36 lbs90 lbs169 lbs267 lbs
140 lbs12 lbs45 lbs104 lbs187 lbs290 lbs
150 lbs16 lbs54 lbs117 lbs205 lbs312 lbs
160 lbs21 lbs63 lbs130 lbs222 lbs333 lbs
170 lbs27 lbs72 lbs143 lbs239 lbs353 lbs
180 lbs32 lbs81 lbs156 lbs256 lbs373 lbs
190 lbs38 lbs90 lbs169 lbs272 lbs393 lbs
200 lbs44 lbs99 lbs181 lbs287 lbs412 lbs
210 lbs50 lbs108 lbs193 lbs303 lbs430 lbs
220 lbs57 lbs118 lbs205 lbs318 lbs448 lbs
230 lbs63 lbs127 lbs217 lbs333 lbs466 lbs
240 lbs69 lbs135 lbs229 lbs347 lbs483 lbs
250 lbs75 lbs144 lbs241 lbs361 lbs499 lbs
260 lbs82 lbs153 lbs252 lbs375 lbs516 lbs
270 lbs88 lbs162 lbs263 lbs389 lbs531 lbs
280 lbs95 lbs170 lbs274 lbs402 lbs547 lbs
290 lbs101 lbs179 lbs285 lbs415 lbs562 lbs
300 lbs107 lbs187 lbs295 lbs428 lbs577 lbs
310 lbs114 lbs196 lbs306 lbs440 lbs592 lbs
90 lbs13 lbs27 lbs48 lbs74 lbs104 lbs
100 lbs15 lbs30 lbs51 lbs78 lbs109 lbs
110 lbs17 lbs32 lbs54 lbs81 lbs113 lbs
120 lbs18 lbs34 lbs57 lbs85 lbs117 lbs
130 lbs20 lbs37 lbs60 lbs88 lbs121 lbs
140 lbs21 lbs39 lbs62 lbs92 lbs125 lbs
150 lbs23 lbs40 lbs65 lbs95 lbs128 lbs
160 lbs24 lbs42 lbs67 lbs97 lbs132 lbs
170 lbs25 lbs44 lbs69 lbs100 lbs135 lbs
180 lbs27 lbs46 lbs71 lbs103 lbs138 lbs
190 lbs28 lbs47 lbs73 lbs105 lbs141 lbs
200 lbs29 lbs49 lbs75 lbs107 lbs143 lbs
210 lbs30 lbs51 lbs77 lbs110 lbs146 lbs
220 lbs32 lbs52 lbs79 lbs112 lbs149 lbs
230 lbs33 lbs54 lbs81 lbs114 lbs151 lbs
240 lbs34 lbs55 lbs83 lbs116 lbs153 lbs
250 lbs35 lbs56 lbs84 lbs118 lbs156 lbs
260 lbs36 lbs58 lbs86 lbs120 lbs158 lbs

Single Leg Deadlift Standards by Age

Discover how Single Leg Deadlift strength standards vary across different age groups.
1518 lbs56 lbs120 lbs209 lbs316 lbs
2020 lbs64 lbs137 lbs239 lbs361 lbs
2521 lbs66 lbs141 lbs245 lbs371 lbs
3021 lbs66 lbs141 lbs245 lbs371 lbs
3521 lbs66 lbs141 lbs245 lbs371 lbs
4021 lbs66 lbs141 lbs245 lbs371 lbs
4520 lbs62 lbs134 lbs232 lbs352 lbs
5018 lbs59 lbs126 lbs218 lbs330 lbs
5517 lbs54 lbs116 lbs202 lbs305 lbs
6016 lbs50 lbs106 lbs184 lbs279 lbs
6514 lbs45 lbs96 lbs167 lbs252 lbs
7013 lbs40 lbs86 lbs150 lbs226 lbs
7512 lbs36 lbs77 lbs134 lbs202 lbs
8011 lbs33 lbs69 lbs120 lbs181 lbs
8510 lbs29 lbs62 lbs107 lbs162 lbs
909 lbs26 lbs56 lbs97 lbs147 lbs
1518 lbs32 lbs53 lbs78 lbs107 lbs
2020 lbs37 lbs60 lbs89 lbs123 lbs
2520 lbs38 lbs62 lbs92 lbs126 lbs
3020 lbs38 lbs62 lbs92 lbs126 lbs
3520 lbs38 lbs62 lbs92 lbs126 lbs
4020 lbs38 lbs62 lbs92 lbs126 lbs
4519 lbs36 lbs59 lbs87 lbs119 lbs
5018 lbs34 lbs55 lbs82 lbs112 lbs
5517 lbs31 lbs51 lbs76 lbs104 lbs
6016 lbs29 lbs47 lbs69 lbs95 lbs
6514 lbs26 lbs42 lbs63 lbs86 lbs
7013 lbs23 lbs38 lbs56 lbs77 lbs
7512 lbs21 lbs34 lbs50 lbs69 lbs
8010 lbs19 lbs31 lbs45 lbs62 lbs
859 lbs17 lbs28 lbs41 lbs56 lbs
909 lbs15 lbs25 lbs37 lbs50 lbs

Single Leg Deadlift Overview

The Single Leg Deadlift strengthens the hamstrings, glutes, and core while enhancing balance and stability through a unilateral movement.

Muscles Worked

Equipment Needed


How To Perform the Single Leg Deadlift

  1. Stand upright with feet hip-width apart, holding a dumbbell in each hand.
  2. Shift your weight onto one leg, keeping a slight bend in the knee.
  3. Hinge at the hips, lowering the dumbbells towards the floor while extending the opposite leg straight behind you.
  4. Maintain a neutral spine and engage your core throughout the movement.
  5. Lower until your torso is parallel to the floor or you feel a stretch in the hamstrings.
  6. Return to the starting position by driving through the heel and engaging the glutes.
  7. Repeat for the desired number of reps before switching legs. Inhale as you lower and exhale as you return to standing.

Want to perfect your form? Check out our detailed guide on Single Leg Deadlift for proper technique and tips.

Pro Tips for Single Leg Deadlift

  • Keep your core tight and back flat to avoid rounding the spine.
  • Focus on balance and move slowly to maintain control.
  • If new to the exercise, start without weights to master the form.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Single Leg Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now