01Step 1: Starting Position

  • Stand with your feet hip-width apart, and place your hands on your hips or extend them in front of you for balance.
  • Shift your weight onto your left foot and lift your right foot slightly off the ground, keeping your knee slightly bent.

02Step 2: Hinge at the Hips

  • Keeping your back straight and core engaged, hinge forward at the hips while lifting your right leg straight behind you.
  • Extend your right leg and reach your hands towards the ground, maintaining a flat back and neutral spine.

03Step 3: Return to Starting Position

  • Slowly reverse the movement and come back to the starting position by lowering your right leg, while simultaneously bringing your torso back to an upright position.
  • Keep your core engaged and maintain balance throughout the movement.

04Step 4: Switch Sides

  • Repeat the entire movement on the opposite side, shifting your weight onto your right foot and lifting your left leg.
  • Remember to maintain proper form and control throughout the exercise.

Conclusion

The single-leg deadlift is an effective exercise that targets multiple muscle groups while improving balance and core strength. By following these step-by-step instructions, you can safely and effectively incorporate single-leg deadlifts into your fitness routine.

MethodsDetails
Step 1Start with feet hip-width apart, shift weight onto left foot, lift right foot slightly off the ground
Step 2Hinge at the hips, extend right leg behind while reaching hands towards the ground
Step 3Slowly return to starting position, keeping core engaged and maintaining balance
Step 4Switch sides, repeat the movement on the opposite leg
single-leg deadlift
posterior chain
glutes
hamstrings
lower back
balance
stability
core strength