Primary muscles: Hamstrings
Secondary muscles: Glutes, quads, lower back
Equipment: No equipment, dumbbells, or kettlebell
Single Leg Deadlift Instructions
1. Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.
2. Start bending at the hips and extend your free leg behind you.
3. Lower your torso until you’re parallel to the floor.
4. Return to the starting position and repeat with the opposite leg.
Proper Form And Breathing Pattern
While doing the single leg deadlift, keep the knee slightly bent, your abs in tight, your spine neutral and bend at the hips. Breathe in as you lower your torso, keep your weight back on your heels, and don’t round your back.
From the Shop
Exercise Benefits
The single leg deadlift works the hamstrings and the glutes and challenges core stability and strength. This exercise also improves balance and posture and increases muscle strength.
Single Leg Deadlift Demonstration
Sets And Reps
Do 2 or 3 sets of 15 to 20 reps on each side. If you want to increase the challenge you can grab a set of dumbbells or use a kettlebell, just remember to keep the arms straight and your spine neutral throughout the entire movement.
Calories Burned
To calculate the number of calories burned doing the single leg deadlift, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Back leg lifts
Calf Raises
Clamshell
Step up with knee raise
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.