Lunge/Knee Up/SLDL

Master the Lunge to Knee Up to Single-Leg Deadlift Flow

If you are looking to build functional lower-body strength, tighten your core, and drastically improve your balance, this dynamic combo exercise is a must-add to your routine. Combining a reverse lunge, a high knee drive, and a single-leg stiff-legged deadlift (SLDL) into one fluid motion challenges your glutes, hamstrings, and stabilizer muscles far more than static movements alone.

Single-leg (unilateral) exercises are essential as we age—they fix muscle imbalances, protect joint health, and build the real-world stability needed for everyday life.

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Below, you’ll find the video demonstration showing variations for all fitness levels, along with exact form cues to protect your knees and back while maximizing your glute engagement.

Major Muscles Worked

  • Primary: Glutes (Gluteus Maximus and Medius), Hamstrings, Quadriceps
  • Secondary & Stabilizers: Core (Transverse Abdominis), Calves, Hip Flexors, Lower Back (Erector Spinae)

Step-by-Step Execution Guide

Set Up

  1. Stand tall with your feet slightly closer than hip-width apart and parallel to each other.
  2. Engage your core and draw your shoulder blades back and down.

The Movement Flow

  1. The Reverse Lunge: Take a large step back with your right foot. Keep most of your weight anchored in your front (left) foot. Lower your body by bending both knees until your back knee is 1–3 inches off the floor. Press firmly through your front heel to return to standing.
  2. The Knee Up (Drive): As you stand up, drive your right knee directly in front of your body without letting your right foot touch the ground. Lift your thigh until it is parallel to the floor (90-degree angle at the knee).
  3. The Single-Leg Deadlift (SLDL): Sweep your right leg straight back behind you. As your leg rises, hinge at your hips to lower your torso forward in a straight line. Keep your right leg straight, hips square to the ground, and toes pointing down. Let the rising back leg naturally pull your upper body down.
  4. Return to the starting upright position to complete one rep before switching sides.

Form Cues & Common Mistakes

  • Watch the Mirror: Check that your hips remain square (level) during the single-leg deadlift phase.
  • Knee Alignment: Ensure your front knee stays behind your front toes during the lunge.
  • Torso Position: At the bottom of the lunge, keep your head and chest stacked directly over your hips—do not lean forward over your knee.
  • Glute Drive: Push up from your front heel, not by pushing off your back toes.

Variations & Modifications

  • Make it Easier (Beginner): Place a sturdy chair or wall next to your non-working side. Rest one hand lightly on the chair for balance throughout the sequence.
  • Make it Harder (Advanced): Hold a light to moderate dumbbell in the hand opposite your standing leg, or hold a pair at your sides. Focus on maintaining strict core control.

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