The single leg deadlift is ideal for improving lower limb strength and single leg stability as well as working the back and core muscles. This is a more challenging exercise and it is important to ensure correct technique.
- Stand on one leg, slight bend in the knee.
- Sometimes it is easier for the non-weight bearing leg to start slightly behind
- Squeeze the glute, core engaged to keep the back straight
- Slowly push the hips back and extend your free leg behind you
- Continue lowering towards the ground until you feel maximum stretch in your hamstrings
- Squeeze your glutes to stand up straight and tall
-Breathe in on the lower down and breathe out as you stand up
- 3-4 sets of 8-12 reps on each side
Key technique points:
- Try to maintain the small bend in the knee
- Hips and shoulders should be level and end parallel to the floor
- Keep the back straight, don’t arch
- Once you have the maximum stretch in the hamstring then no need to reach further
When you are able to easily complete each variation then move onto the next, however, if you are unable to control the movement then take a step back.
- Hold a kettlebell or dumbbell in both hands
- Hold a kettlebell or dumbbell in one hand (either side)
- Ball slam with single leg deadlift
It is always better to be able to perform an exercise with correct execution at an easier level than poor form at a harder level. Poor technique creates an injury risk.
- use a box to raise the kettlebell/dumbbell
- Staggered stance deadlift
- TRX single leg deadlift
Include this exercise in your next work out and let us know what you think!