Single leg deadlift

This is a more advanced version of a deadlift. This is one of the best hamstring, glute and core exercises I know. It is also more functional for most sports that require balance, agility,and stability.

Category:

Sports

Tags:

• deadlift
• dumbbell
• functional
• training

[Nihilanthe]

Is it normal I don't find this hard at all? I used the right weighs for me

[StrongtotheCore]

@Nihilanthe Its great that this doesnt present much of a problem for you, you must have good balance, Increase the weight and see if that's a better challenge.

[StrongtotheCore]

Use whatever weight that allows you to perform the number of reps you are aiming for with good form. I usually go for 3-5 sets of 5 reps per leg but you can alter that to suit your needs. the back leg can come up straight and parallel to the ground or it can lag behind as I have done.

[StrongtotheCore]

Yes, but a little modified. I would switch it to a "forward reach". You can place a cone(or just pick a spot on the floor) about 12-18" in front of the leg you will balance on. Perform a mini-squat as you reach forward and touch the target with your hand. you can use either hand, depending on your preferences/goals. The forward reach can be modified and progressed as well. It is a good body weight exercise to develop balance, core stability, ankle stability and leg strength.

[6bProductions]

use one of those kettlebells dude

[StrongtotheCore]

Hey dude, I use KBs, DBs, whatever. Would it make u smile if I used a KB? Its just for demo purposes so relax.

[StrongtotheCore]

Is that suppossed to be insulting? Who cares about the poundage...the DBs were just to illustrate the lift. They were either 10 or 15lbs each and yes I can do more. It doesn't matter what I can lift it matters how you perform the lift and how it can improve your strength and performance.

[aamrocks123]

@ShiitsWeak you do it !

come on make a video show how to do it

if he is doing it wrong

[robotron26]

this came up in a search for exercises for weak knee abductors, would you have anything to say about that?

I'm having some issues with my knees caving in during squats, and need some help with that.

[TheCheli89]

How many pound should i use?

[TheGCMaddog]

It is wrong!! check out Gray Cook doing it. thats how you do it with proper form. Toes must face the floor legs need to be an extension of the back (straight).

[ungabunga1]

@StrongtotheCore mate.... im sorry but you should not be posting this as an example of proper technique.. form is quitea poor & should not be considered an example to follow... ur shoulders are rounded forward from the start! through the lift ur hips flare, ur back becomes increasingly rounded & chest rolls in, back leg does not come up near to level! this is a really good example of how an untrained person will perform the SLDL with poor form... sorry mate but any websearch will confirm this!

[00futlum00]

Nice but you shouldn't round your back that much, try keeping your posture straighter with your butt arched outward more.

[ballafuck]

nice demonstration, keep it up ! :)