Single Leg Deadlift with Weight

Purpose

This exercise improves strength of the hip and leg while also challenging balance and stability.

Set up

Begin standing with your feet hip width apart. Hold a weight in your left hand. Shift your bodyweight until you are balancing on your right leg with your knee slightly bent.

Movement

Hinging at the hips, slowly lean forward reaching your left leg straight back behind you while the left hand reaches towards the floor. Then slowly return to the starting position.

Keep your back straight and your core engaged. Your arm with the weight should be relaxed and hang toward the ground as you reach your left leg behind you.

Repeat on the other side.

Tips

  • Make sure to keep your movements slow and controlled throughout the exercise to avoid any injury.
  • Try to keep your hips square and angled forward, not out to the side.
  • If you feel unsteady during this exercise, try starting with smaller trunk movement forward, then gradually leaning farther forward.
  • Start with a small weight. As you practice, you can increase the weight.
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Related articles in the Well Guide

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