How do you perform the Single Leg Deadlift?
Single Leg Deadlift

How do you perform the Single Leg Deadlift?

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The Single Leg Deadlift is the ideal exercise that can help with your balance and stability. The perfect balance exercise! Besides putting your lower back, gluteal muscles and hamstrings, you also train your core and straight and oblique abdominal muscles

This exercise is a variation of the Stiff Legged Deadlift. Alone, as the name suggests, only with one leg. Extend the other leg backwards. Since you are constantly trying to maintain your balance, you train your core as well as your straight and oblique abs. 

Single Leg Deadlift

Position

Start by standing with your feet apart and parallel. Hold the weights down with both hands. You can use a barbell for this, two kettlebells or two dumbbells. Use if necessary magnesium for more grip.

going down

Bring the weight to one leg and stretch back with your other leg. As you lean forward, keep your straight leg as straight as possible until your back is level with the floor. The leg you are leaning on is slightly bent. Now your body forms a 'T' shape, as it were. Your arms hang vertically downwards and your core is contracted. Inhale and come back up on the exhale. Hold this position for a few seconds after standing up, tighten your butt for a moment and then lower yourself back down.

Single Leg Deadlift

The Single Leg Deadlift is quite a tricky exercise, so it is recommended to start with light weights. Then you can focus better on your technique and your performance. 

If you are a beginner Deadlifter you might want to do it first this article read and then start with the Sumo Deadlift. Do you want to focus more on your buttocks? Then add the Romanian Deadlift to your workouts. Or would you rather read a more extensive How to Deadlift? Then read our article about the Conventional Deadlift.

Written by Emily van de Wiel

Emily van de Wiel

This blog is written by

Emily van de Wiel

I hope that, with my enthusiasm, I can feed you as much as possible with all the information that I have gained over the years!

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