Exercise of the week: Single Leg Deadlift

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.

Starting position:

- 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

 

Movement:

- 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

 

Sets/reps:

- 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

 

Progressions:

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

 Add a kettlebell to progress the exercise. 

Add a kettlebell to progress the exercise. 

Regressions:

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

 Regression: Use a TRX to help balance and perfect technique

Regression: Use a TRX to help balance and perfect technique

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Include this exercise in your next work out and let us know what you think!