Single Leg Deadlift
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Intermediate
Type
compound
Muscle Focus
Primary Muscles
hamstrings
Secondary Muscles
glutes
Instructions
- 1.Stand on one leg holding a dumbbell in each hand. The knee of the leg you are standing on should be slightly bent. This is your starting position.
- 2.Keeping your back straight, bend at the hips and extend your free leg backwards as a counterbalance.
- 3.Lower your hips and begin to pull the bar up by pushing the floor through your heels.
- 4.Bend down until your torso is as close to parallel with the floor as possible.
- 5.Slowly return to the starting position.
- 6.Repeat for as many repetitions as required.
- 7.Repeat with the other leg.
Tips
- Perform the reps slowly and in a controlled manner. Technique first, weight second!.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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