Single Leg Deadlift

About the Single Leg Deadlift

Type: Compound
Level: Advanced
Muscle Groups: Hamstrings, Abs, Forearms, Glutes, Lats, Lower
Back, Upper Back
Equipment: Dumbbell

VIDEO: How To Do Single Leg Deadlift


Single Leg Deadlift Instructions

1. Start with a dumbbell in one hand (say left hand).

2. Begin the exercise by slowly lifting the left foot of the ground, with your knee unlocked and bending forward (hinging your body over the right hip) so your chest is parallel to the floor. The dumbbell should hang from the left arm perpendicular to the body.

3. Slowly lower the left leg to the floor and straighten up your body returning to the starting position.

4. Repeat as required.

5. Switch dumbbell to the other hand and repeat the above steps for the other leg.

HOW TO: Single Leg Deadlift

Single Leg Deadlift


Precautions and Tips for Single Leg Deadlift

In this exercise the key point is to hinge on the hip rather than dropping the chest as you go through the movement.

Don’t let the hips to rotate.

The chin should follow the chest and not the other way around.

In the best case scenario your head to heel should be in a single straight line.

When finishing the exercise the knee should be slightly bent off the ground.

The weight should be on the entire foot not just the heels. Only then your quads will be working effectively.


Single Leg Deadlift

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