Single-Leg Deadlift
The Single-Leg Deadlift is a challenging exercise that strengthens the hamstrings , glutes and core muscles . In addition to building strength, it improves balance and stability, making it an important exercise for athletes and people looking to increase functional strength.
Correct technique and execution
How to perform the Single-Leg Deadlift :
- Start with your feet hip-width apart and your weight evenly distributed on both feet.
- Lift your right foot slightly off the floor and bend your hip as you lower your torso forward.
- As you lower your torso, extend your right leg behind you for balance, making sure your back is kept neutral throughout the movement.
- Lower the weights (or arms) towards the ground until you feel a stretch in your hamstrings on standing legs.
- Press through your left heel and pull your upper body back to the starting position. Repeat on the other side.
Common errors
Avoid these common mistakes to get the most out of your exercise:
- Arching the back: Keep your back straight and your core tight throughout the movement to protect your lower back.
- For quick execution: Perform the movement slowly and controlled to maintain balance and proper muscle activation.
- Insufficient hip movement: Remember that your hips should move backwards when you lower your torso. Avoid simply arching your back.
Modifications and variations
- Supported Single-Leg Deadlift: Hold on to a chair or wall for better balance while learning the move.
- Weighted Single-Leg Deadlift: Hold a dumbbell or kettlebell in the hand opposite the standing leg to increase resistance.
Sets and repetitions
Aim for 3 sets of 10-12 repetitions per leg.
Breathing technique
Inhale as you lower your torso, and exhale as you pull yourself back up to standing.