Enhancing Skills

Single leg dead lift

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell single-leg deadlift is a unilateral exercise that targets the hamstrings, glutes, and lower back muscles.

Stretch to do prior to exercise:

  • Hamstring stretch: stand with feet hip-width apart, hinge forward at the hips and reach towards your toes, hold for 15-30 seconds and repeat on the other side.
  • Quad stretch: stand with feet hip-width apart, bend your right knee and grab your ankle with your right hand, hold for 15-30 seconds and repeat on the other side.

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as walking or jogging in place.
  • Dynamic stretches, such as leg swings, hip circles, and bodyweight squats.

How to select the proper weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you feel comfortable.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in your left hand.
  2. Lift your left foot slightly off the ground, balancing on your right foot.
  3. Hinge forward at the hips, keeping your back straight and your left leg straight behind you.
  4. Lower the dumbbell towards the ground while raising your left leg until your body is parallel to the ground.
  5. Hold for a second, then return to the starting position.
  6. Repeat for the desired number of reps, then switch sides.

How to reduce the difficulty: To reduce the difficulty of this exercise, you can perform it without weights or with a lighter weight. You can also perform it with both feet on the ground instead of balancing on one foot.

How to increase difficulty: To increase the difficulty of this exercise, you can use a heavier weight or perform it on an unstable surface, such as a Bosu ball or balance board.

Number of reps:

  • Beginner: 8-10 reps per leg
  • Intermediate: 12-15 reps per leg
  • Advanced: 20-25 reps per leg

Estimated time for exercise: The dumbbell single-leg deadlift should take about 10-15 minutes to complete.

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Lower back

Muscles used:

Primary:

Hamstrings

Secondary:

Gluteus Maximus, Erector Spinae

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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