Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift

Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift

Positioning:
1. Stand upright with your feet hip-width apart, holding a dumbbell in your right hand.
2. Shift your weight onto your right leg, slightly bending your right knee.
3. Lift your left leg behind you, keeping it straight (toes pointed).
4. Engage your core muscles to maintain balance.

Movement:
1. Slowly hinge at your hips, pushing your buttocks back while lowering the dumbbell toward the floor, keeping your back straight.
2. As you lower the dumbbell, your left leg will naturally rise higher behind you.
3. Go down until you feel a stretch in your hamstrings or until your torso is parallel to the ground.
4. Pause briefly at the bottom of the movement.
5. Return to the starting position by driving your hips forward and bringing your torso back upright while lowering your left leg.
6. Repeat for the desired number of repetitions, then switch to the other side (holding the dumbbell in your left hand and standing on your left leg).

Tips:
- Keep your spine neutral throughout the movement to avoid any strain.
- Focus on slow and controlled movements, rather than rushing.
- Ensure your supporting foot is grounded and stable to help with balance.