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The Single Leg Dead Lift

August 11, 2014

By Lisa Snow, personal trainer

The Single Leg Deadlift

single leg deadliftThis exercise tones and strengthens the hamstrings (back of the thigh) and glutes (buttocks).  It also involves the core, balance, and ankle stability.  You can use dumbbells; however, kettlebells work better because their handles are higher up from the ground.  You can also do the single leg deadlift with no weights (bodyweight only), but that’s actually harder than doing it with light weights.

1) Pick up the weights (10 lb in each hand is a good place to start).
2) Get your balance standing on the left leg.
3) Imagine your body is a seesaw – a straight line from head to heel.  The leg you’re standing on is the fulcrum or center point of the seesaw.
4) Lift the right foot as high as you can, keeping the right knee straight.  It’s okay to slightly bend the left knee straight.
5) Allow the shoulders and trunk to lower as the back foot goes up. (Remember, the shoulders are the other side of the seesaw.)
6) Return to standing up tall.
7) Complete 8 or 10 reps standing on the left foot.
8) Repeat standing on the right foot.

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