How to Do
How to Do Single Leg Dumbbell Deadlift
The single leg dumbbell deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single leg dumbbell deadlift.
Beginning
Beginning Single Leg Deadlift
1. Stand tall, move the shoulders back, and draw the belly button towards the spine while squeezing the buttocks.
2. It is important that the hip, knee, and toes are in line.
3. Keep the belly tight by drawing the belly button towards the spine throughout deadlift-watch for compensation.
Movement
Single Leg Deadlift Movement
1. Stand on one leg.
2. Draw your belly button towards the spine and squeeze the buttocks. Pelvis should remain stable throughout the entire exercise.
3. Start with both arms extended straight up; perform movement in alternating fashion, with one arm at a time.
4. When one arm has lowered and then returned to the straight up position, commence movement with the other arm.
5. Slowly lower the weight, maintaining the wrist position over the elbows.
6. Move only as far as you can while maintaining balance and core stability.
7. Perform repetitions SLOWLY to enhance stabilization strength.
8. It is important NOT to let your back arch at any time during the movement.
9. Keep feet pointed forward.
Benefits
Single Leg Deadlift Benefits
The glutes, hamstrings, lower back, and core muscles are all strengthened by the single leg deadlift. This exercise will also help you improve your balance and mobility.
