|
Exercise Description |
|
|
Main Target Muscles |
Hamstrings |
|
Secondary Target Muscles |
Glutes, Obliques, Abs, Spine, Legs |
|
Workout Type |
Strength |
|
Gym Gear |
Dumbbell |
|
Fitness Level |
Intermediate |
|
Compound/Isolated |
Compound |
|
Power Move |
Pull |
Target Muscle Group: Glutes and Hamstrings
Single Leg Deadlift Overview
Single leg deadlift is an intermediate to advanced level workout done using a dumbbell or a barbell, depending on the individual’s fitness level.
This workout is a variation of the conventional deadlift. Here the weights are lifted in both hands while the body is balanced upon one leg at a time.
This exercise helps you target your glutes and hamstrings simultaneously and help you build a firmer lower body.
Furthermore, the individual can target various other muscles such as the core and spinal muscles in this workout and enhance body stability.
How to Do It
- Stand up straight with feet opened hip-width apart and hands placed in front of you.
- Grab the dumbbells with an overhand grip, i.e., palms facing inwards
- Balance your body on the left leg and bend your torso forward
- Once you’re bent forward, the weights should not be touching the ground, while your right leg should be raised and aligned with your back.
- Slowly lower down your leg to complete one rep
- Perform all reps on one leg before moving on to the other leg
Single Leg Deadlift Tips
- Perform the workout in a controlled movement and don’t let the hands hang loose
- Keep your feet grounded on the floor firmly to avoid tripping.
- Stop immediately if you feel too much pain in your spine.
- Start with lighter weights and gradually move to heavier weights.
- Focus on the workout and make a mind-muscle connection to control the movements better and engage your muscles.
