Exercise
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a bodyweight hinge exercise performed by balancing on one leg while reaching the torso forward. This movement challenges strength and control in the working leg while training balance and coordination.
The exercise mainly targets the glutes and hamstrings, with the standing leg supporting the body through the hinge motion. The core helps keep the torso stable, allowing the hips to move smoothly while maintaining balance throughout the movement.
The Bodyweight Single Leg Deadlift is commonly used in warm-ups, strength training, and athletic programs. It is especially useful for improving hip stability, balance, and lower-body control without the need for external weight.
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How to Perform the Bodyweight Single Leg Deadlift
- Stand with your feet hip-width apart, weight evenly distributed, and maintain a tall posture with shoulders back and core engaged.
- Shift your weight onto your right foot, keeping a slight bend in the right knee while maintaining a neutral spine.
- Hinge forward at the hips while simultaneously extending your left leg behind you, keeping it in line with your torso as you exhale.
- Continue lowering your torso until it's nearly parallel to the floor, ensuring your back remains flat and your supporting knee slightly bent.
- Keep your arms hanging straight down or extend them forward for balance while maintaining shoulder retraction throughout the movement.
- Squeeze your glutes and hamstrings as you inhale and return to the starting position by driving through your standing heel.
- Maintain a controlled tempo throughout the exercise, focusing on hip hinge mechanics rather than rounding your back.
- Complete all repetitions on one leg before switching to the other side, ensuring equal work on both legs.
Important information
- Keep your hips square to the ground throughout the movement to prevent rotation and maintain proper form.
- If you're struggling with balance, position yourself near a wall or sturdy object for support, or gaze at a fixed point on the floor.
- Start with a smaller range of motion and gradually increase as your balance and strength improve.
- Engage your core continuously to protect your lower back and maintain stability during the exercise.
FAQ - Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift primarily targets your posterior chain, with emphasis on the glutes and hamstrings. It also engages your core muscles and smaller stabilizers throughout the hip complex while challenging your balance and proprioception.
To make it easier, hold onto a wall or sturdy object for balance, reduce your range of motion, or keep your non-working foot closer to the ground. To increase difficulty, extend your arms overhead, slow down the eccentric (lowering) phase, or hold a brief pause at the bottom position.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
For optimal results, include the Bodyweight Single Leg Deadlift 1-3 times weekly, performing 2-3 sets of 8-12 repetitions per leg. This frequency provides enough stimulus for strength development while allowing adequate recovery, especially if you're also doing other posterior chain exercises.
Yes, when performed correctly, this exercise can help alleviate certain types of back pain by strengthening the posterior chain muscles that support proper posture. The focus on hip hinging rather than spine flexion teaches proper movement patterns that transfer to daily activities, potentially reducing back strain.
Bodyweight Single Leg Deadlift
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