Bodyweight Single Leg Deadlift
How to do:
1- Stand upright with your shoulder and hips aligned, and your back in a neutral position, and your feet shoulder-width apart.
2- Bend forward at your hips, lifting your right leg back and transferring the weight onto your left leg, bending your knee slightly, and lifting your arms as you do so.
3- Continue until your body is as close as you can get to parallel with the floor. Hold, then reverse the movement slowly and with control. Repeat as required and switch sides.
Bodyweight Single Leg Deadlift – Benefits
- The single leg deadlift is an effective exercise to strengthen, tone, tighten the butt muscles and improve balance.
- The single leg deadlift secondarily works your core muscles, as your abdominals and obliques contract to stabilize your body. This exercise also works the erector spinae muscles in your back that help support your spine and provide flexibility when bending in multiple directions.
- Single-leg deadlifts can improve balance and correct strength imbalances in the hips. Every time you stand on one leg, you use the same muscles for balance and stability that are often used to build strength. Improving the ability of each leg to work and produce force will help skyrocket your back squat and deadlift numbers!
Bodyweight Single Leg Deadlift – Muscles Worked
Target - Gluteus Maximus
Synergists - Hamstring
Synergists - Adductor Magnus
Stabilizers - Erector Spinae
Stabilizers - Quadriceps
Stabilizers - Trapezius
Stabilizers - Rhomboids
Stabilizers - Latissimus Dorsi
Stabilizers - Levator Scapulae
Stabilizers - Gluteus Medius, Minius
Stabilizers - Quadratus Lumborum
Stabilizers - Obliques
Dynamic Stabilizers - Rectus Abdominis
Dynamic Stabilizers - Obliques