Exercise Directory: One-Leg Deadlift
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The One Leg Deadlift is similar to the Straight Leg Deadlift. It is another great lower body exercise that really focuses on building your hamstrings [backs of your legs/thighs] ... and it helps to lift your butt.
STEP #1: Start by placing your feet side by side. STEP #2: Grab 2 dumbbells and hold them in front of your body. STEP #3: Stand tall. STEP #4: Slowly shift your balance to your left foot. STEP #5: Next ... slowly bend your upper body at the waist. Your right leg should extend behind you as you are hinging at the hips. This helps keep you balanced and will help you from tipping over. STEP #6: Let the dumbbells and your arms naturally hang in front of you. They will be near your shins at the bottom of this move. STEP #7: Lower your upper body until you feel a stretch in your hamstring. STEP #8: Slowly lift your upper body so that you are standing tall again. STEP #9: Repeat this movement for 15-20 repetitions. STEP #10: Repeat the same number of repetitions on your right side as you performed on your left side. STEP #11: Rest. STEP #12: Repeat. |
Side View:NOTE: Do not over extend your back by leaning back at the top of the movement. Your body should be in a natural position when you stand up.
NOTE: Make sure your are not curving your back. Instead, try to keep your back straight from your booty to your shoulders. NOTE: This should not bother your back. If it does, STOP doing the exercise ... and lightly stretch your back and hamstrings. |