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Single Leg Deadlift

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Single Leg Deadlift
Table Of Contents
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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

  1. Stand up straight with feet opened hip-width apart and hands placed in front of you.
  2. Grab the dumbbells with an overhand grip, i.e., palms facing inwards
  3. Balance your body on the left leg and bend your torso forward 
  4. 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.
  5. Slowly lower down your leg to complete one rep
  6. Perform all reps on one leg before moving on to the other leg

Single Leg Deadlift Tips

  1. Perform the workout in a controlled movement and don’t let the hands hang loose
  2. Keep your feet grounded on the floor firmly to avoid tripping.
  3. Stop immediately if you feel too much pain in your spine.
  4. Start with lighter weights and gradually move to heavier weights.
  5. Focus on the workout and make a mind-muscle connection to control the movements better and engage your muscles.

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