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Single Leg Deadlift strength standards

What is a good Single Leg Deadlift?

For a 180 lb male, an Intermediate Single Leg Deadlift is about 155 lb (0.86x bodyweight). Advanced starts around 255 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 155 lb Intermediate at 180 lb
Next tier 255 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Single Leg Deadlift

A solid (Intermediate) Single Leg Deadlift for a 180 lb male is about 155 lb (0.86x bodyweight). Use the calculator below to convert your own Single Leg Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 255 lb (1.42x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Single Leg Deadlift demonstration
Estimated Standards

How strong is your Single Leg Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Dumbbells
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Single Leg Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 155 lbs (0.86x bodyweight) on the Single Leg Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Single Leg Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

155 lb Typical 1RM (Intermediate)
0.86x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Single Leg Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 1 19 63 130 218
120 4 27 76 149 242
130 7 35 89 168 266
140 11 44 103 186 289
150 15 53 116 204 311
160 20 62 129 221 332
170 26 71 142 238 352
180 31 80 155 255 372
190 37 89 168 271 392
200 43 98 180 286 411
210 49 107 192 302 429
220 56 117 204 317 447
230 62 126 216 332 465
240 68 134 228 346 482
250 74 143 240 360 498
260 81 152 251 374 515
270 87 161 262 388 530
280 94 169 273 401 546
290 100 178 284 414 561
300 106 186 294 427 576
310 113 195 305 439 591

Is Your Single Leg Deadlift Good?

A quick read on what counts as a good Single Leg Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Single Leg Deadlift is about 155 lb (0.86x bodyweight). Advanced lifters hit 255 lb (1.42x), and Elite is 372 lb (2.07x).

Women (140 lb): a good (Intermediate) Single Leg Deadlift is about 61 lb (0.44x bodyweight). Advanced lifters hit 91 lb (0.65x), and Elite is 124 lb (0.89x).

How Much Should You Be Able to Single Leg Deadlift?

Men: a 180 lb male should lift about 155 lb at an Intermediate level (a beginner target is around 31 lb).

Women: a 140 lb female should lift about 61 lb at an Intermediate level (a beginner target is around 20 lb).

By bodyweight (men): A 150 lb lifter lifts about 116 lb, and a 220 lb lifter lifts about 204 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 140 lb, while by age 50 the Intermediate standard is about 125 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Single Leg Deadlift Strength?

How Single Leg Deadlift standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 17 55 119 208 315
20 19 63 136 238 360
25 20 65 140 244 370
30 20 65 140 244 370
35 20 65 140 244 370
40 20 65 140 244 370
45 19 61 133 231 351
50 17 58 125 217 329
55 16 53 115 201 304
60 15 49 105 183 278
65 13 44 95 166 251
70 12 39 85 149 225
75 11 35 76 133 201
80 10 32 68 119 180
85 9 28 61 106 161
90 8 25 55 96 146

What Do Single Leg Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Single Leg Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the Single Leg Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your Single Leg Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your Single Leg Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your Single Leg Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Single Leg Deadlift

Tier-specific training recommendations to move your Single Leg Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Single Leg Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Single Leg Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Single Leg Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Single Leg Deadlift guide on FitnessVolt →

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.

Where Do These Single Leg Deadlift Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Single Leg Deadlift Good for Your Weight?

Use this page to compare your Single Leg Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Single Leg Deadlift 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Single Leg Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Single Leg Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.