Audio for Single Leg Deadlift with Dumbbells Video
Next, onto the Single-Leg Deadlift; an excellent exercise for working the muscles at the back of the body. This is one exercise that a lot of people seem to make simple mistakes when they’re performing. Please watch carefully, because I don’t want you to injure yourself whilst you’re practicing is a really great exercise.
Dumbbells by your side. You’re going to just stand on one leg. From here, it’s very important that we hinge at the hips and the knee, and we keep the back nice and flat. From here, keeping the chest up and the eyes looking at the horizon, we’re going to lower down towards the floor. Go down as far as you can. Don’t drop your lower back, like this, don’t round your back. Go down as far as you can, only about a foot off the ground, weight is on the heel, and then you’re going to drive up and extend the hips forward. We’re going to go down again, keeping that chest up, drive the hips forward.
You’ll notice I use my other leg as a counterbalance, so it’s okay to extend that leg backwards. Let’s do one more. Nice and slowly downwards, weight is on that heel, drive back up. Just watch my back one more time. Keep that chest up and drive back up.
That’s it, that’s the Single-Legged Deadlift. You’re going to perform 10 repetitions on the one leg, change legs, and perform 10 repetitions on the other. One final note: Keep that back nice and flat. Good luck.