Repetition Maximum Testing: Deadlift – Single Leg Test

A field sport athlete may show a clear difference between sides during hip-hinge loading. A gym client may be progressing posterior-chain strength but still lack single-leg control. A runner may need a practical way to monitor unilateral hamstring, glute and balance-demanding strength over time.

The Deadlift – Single Leg Repetition Maximum Test provides a controlled way to assess unilateral hip-hinge strength using a clearly defined loaded single-leg deadlift setup. Rather than requiring a true 1RM attempt, the test can be performed using a submaximal repetition maximum, such as a 3RM, 5RM, 8RM or 10RM. The load and reps are then entered into Measurz to calculate the estimated 1RM.

The result is useful for strength tracking, but it should not be interpreted as a complete measure of hamstring function, glute strength, balance, sprint performance, injury risk or return-to-sport readiness.

What Is the Deadlift – Single Leg Repetition Maximum Test?

The Deadlift – Single Leg Repetition Maximum Test measures the heaviest load a client can lift for a defined number of repetitions using a single-leg deadlift or single-leg Romanian deadlift pattern.

Depending on the protocol, this may be a 3RM, 5RM, 8RM, 10RM or another repetition maximum. The repetition target should be clearly recorded.

The test may be performed using:

Dumbbell single-leg deadlift
Kettlebell single-leg deadlift
Barbell single-leg Romanian deadlift
Landmine single-leg deadlift
Cable single-leg deadlift
Supported single-leg deadlift
Other standardised unilateral hip-hinge setup

In Measurz, the professional records the load, completed repetitions and side tested. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time, compare sides and guide loading decisions.

If the client performs a true single-repetition maximum, the result should be labelled as a directly measured 1RM. For most clients, a submaximal RM is more practical because balance, control and technique can limit the movement before true maximal strength is reached. If the result is calculated from a submaximal load and repetitions, it should be labelled as an estimated 1RM.

Why It Is Used

This test is used to assess unilateral hip-hinge strength, compare sides and track strength changes over time.

It may be useful for athletes, gym clients, runners, field sport clients and lower-limb strength programmes where single-leg posterior-chain loading is a meaningful monitoring variable.

It is especially useful when the professional wants a strength estimate without requiring a true maximal 1RM attempt. A submaximal RM test can be more practical for many clients while still giving a useful estimated 1RM through Measurz.

What It Measures

The test measures single-leg deadlift performance under the selected setup.

It may reflect:

Unilateral hip-hinge strength
Posterior-chain loading capacity
Hamstring and glute loading tolerance
Side-to-side strength difference
Single-leg control under load
Load tolerance
Control through the selected ROM
Pain or symptom response
Estimated 1RM progress across training blocks

It does not measure complete hamstring function, isolated glute strength, isolated hamstring strength, sprint performance, jump performance, balance capacity, injury risk or sport readiness on its own.

Who It Is Useful For

This test may be useful for runners, field sport athletes, gym clients, jumping athletes, lower-limb strength clients and people completing posterior-chain training.

It may not be appropriate when the client cannot maintain safe balance, cannot hinge through a repeatable ROM, has unacceptable pain during loaded hip hinging, cannot control pelvic rotation, or is not ready for maximal or near-maximal repetition testing.

Equipment Required

Dumbbells, kettlebell, barbell, landmine, cable or other standardised load setup
Open floor space
Measurz for recording load, reps, side and estimated 1RM
Optional metronome
Optional video
Optional balance support if using a supported version
Optional box, marker or ROM target

Step-by-Step Protocol

1. Choose the single-leg deadlift setup

Decide whether the test will use a dumbbell, kettlebell, barbell, landmine, cable, supported setup or another clearly defined variation.

2. Record the setup

Record equipment type, side tested, load position, stance, footwear, support use, ROM target, tempo and whether the movement is a single-leg deadlift or single-leg Romanian deadlift.

3. Choose the repetition target

Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.

4. Define valid ROM

Set a clear start and finish range. A valid repetition should include a controlled hip hinge, consistent torso position, repeatable depth, controlled return to standing and no major loss of balance.

5. Warm up

Complete light warm-up sets on each side. Increase load gradually before testing.

6. Test one side at a time

Choose the testing order and keep it consistent. Allow adequate rest between attempts and sides.

7. Perform the test

Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.

8. Stop the attempt

Stop when the client reaches the target reps, cannot complete another valid rep, loses balance, loses ROM, uses unacceptable compensation, reports limiting symptoms or cannot maintain control.

9. Record the maximum successful set

The score is the heaviest load completed for the target repetition range with acceptable technique, ROM and balance.

10. Enter load and reps into Measurz

Record the completed load, repetitions and side tested in Measurz. Measurz calculates the estimated 1RM from the entered result.

Scoring and Interpretation

Record the load, reps, side tested and exact single-leg deadlift setup. Measurz uses the completed load and reps to calculate the estimated 1RM.

The estimated 1RM should be interpreted as an estimate, not the same as a directly tested 1RM. If a true 1RM was performed, label it as directly measured. If the result comes from a submaximal load and repetitions, label it as estimated.

Interpretation should include:

Absolute load
Completed repetitions
Estimated 1RM
Side-to-side comparison
ROM
Setup
Tempo
RPE
Pain or symptoms
Balance errors
Compensations
Previous baseline

A lower estimated 1RM on one side may suggest reduced single-leg deadlift performance under the tested setup, but it does not identify the cause. Pain, fatigue, balance, hip mobility, hamstring length, grip, trunk control, confidence, recent training and technique may all influence the result.

Normative Data, Benchmarks or Reference Values

No universal normative value should be applied across single-leg deadlift setups and populations. Results vary by equipment type, load position, stance, ROM, support use, tempo, balance demand, training history and whether the 1RM is directly measured or estimated.

Use baseline comparison, side-to-side comparison and progress across sessions as the primary benchmarks.

A noticeable side-to-side difference should be interpreted alongside symptoms, movement quality, training history, running or sport demands and related lower-limb strength findings. It should not be used as a strict pass/fail rule.

Because balance and control can limit performance before true maximal strength is reached, estimated 1RM values should be interpreted as single-leg deadlift performance estimates rather than pure maximal posterior-chain strength.

Common Errors and Testing Limitations

Common errors include changing load position, changing depth, rotating the pelvis, opening the hip, bending the stance knee excessively, rounding the back, losing balance, touching the rear foot down repeatedly, using momentum, changing tempo, testing while fatigued, not recording symptoms and comparing results across different single-leg deadlift variations.

A common recording error is failing to distinguish between a directly measured 1RM and an estimated 1RM. When load and reps are entered into Measurz, the result should be described as an estimated 1RM unless a true 1RM was directly tested.

The main limitation is that the test measures loaded single-leg deadlift performance only. It does not fully assess hamstring function, glute function, balance, sprint performance, running performance, jumping ability, lower-limb injury risk or sport readiness.

Practical Applications

Use this test to monitor unilateral hip-hinge strength, compare sides, guide training loads and track response to posterior-chain strengthening programmes.

The estimated 1RM can help track progress across training blocks, adjust loading and compare left-right differences when the same setup is repeated.

It is most useful when interpreted alongside hip thrust, leg curl, deadlift, hop testing, sprint exposure, balance testing, lower-limb symptoms and movement quality.

How to Record This in Measurz

Record protocol type, equipment used, load position, side tested, stance, footwear, support use, ROM target, tempo, load, reps, RM target, estimated 1RM, RPE, pain score, symptom location, balance errors, compensation notes, reason for stopping and retest date.

Useful notes include shortened ROM, pelvic rotation, hip opening, rear foot contact, balance loss, back rounding, grip limitation, hamstring discomfort, pain-limited stop, tempo failure, fatigue-limited attempt, side-to-side difference or setup change.

The key Measurz workflow is:

Enter the completed load
Enter the completed reps
Enter the side tested
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE, balance errors and compensations
Use the same protocol for retesting

FAQs

What does the Deadlift – Single Leg Repetition Maximum Test measure?

It measures loaded single-leg hip-hinge performance under the selected setup.

How does Measurz calculate the result?

The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.

Is the Measurz result a true 1RM?

Not unless the client completed a true 1RM. If the result is based on load and multiple repetitions, it should be labelled as an estimated 1RM.

Should left and right sides be compared?

Yes. Side-to-side comparison is one of the most useful parts of this test.

Is this the same as a standard deadlift test?

No. The single-leg version has greater balance, hip control and unilateral loading demands. Results should not be compared directly with a bilateral deadlift.

Can results be compared across different single-leg deadlift setups?

Only cautiously. Dumbbell, kettlebell, barbell, landmine, cable and supported setups can all change the score.

Should pain or balance loss be recorded?

Yes. Pain score, symptom location, balance errors, ROM and whether symptoms or control limited the result should be recorded.

Is a true 1RM always required?

No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.

Key Takeaways

The Deadlift – Single Leg Repetition Maximum Test measures unilateral loaded hip-hinge performance.
Measurz calculates the estimated 1RM from the recorded load and reps.
Side, setup, ROM and balance criteria must be repeated for meaningful retesting.
Do not treat an estimated 1RM as the same as a directly measured 1RM.
Do not treat the result as a complete hamstring, glute, balance or sport-readiness profile.
Record load, reps, side, setup, ROM, symptoms, RPE, balance errors and compensations in Measurz.

References

Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test–retest reliability of the one-repetition maximum strength assessment: A systematic review. Sports Medicine - Open, 6, 31. https://doi.org/10.1186/s40798-020-00260-z

Hoeger, W. W. K., Hopkins, D. R., Barette, S. L., & Hale, D. F. (1990). Relationship between repetitions and selected percentages of one repetition maximum. Journal of Strength and Conditioning Research, 4(2), 47–54.

Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.