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.
Methods | Details |
---|---|
Step 1 | Start with feet hip-width apart, shift weight onto left foot, lift right foot slightly off the ground |
Step 2 | Hinge at the hips, extend right leg behind while reaching hands towards the ground |
Step 3 | Slowly return to starting position, keeping core engaged and maintaining balance |
Step 4 | Switch sides, repeat the movement on the opposite leg |