How to: Single-Leg Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Hold a dumbbell with your left hand in a neutral grip (palm facing inward) and place your right hand on your hip, planting both feet on the floor shoulder-width apart. This is your starting position.
- Inhale. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm and the dumbbell towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine. You should feel tension in your left hamstring (back of your leg).
- Exhale. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.