Single Leg Bodyweight Deadlift With Arm and Leg Extension
1. Starting Position:
- Stand tall with your feet hip-width apart.
- Engage your core muscles to maintain stability.
- Shift your weight to your right foot, grounding it firmly on the floor.
2. Prepare to Move:
- Slightly bend your right knee (the grounded leg).
- Extend your left leg straight back behind you. Keep it aligned with your body.
3. Initiating the Deadlift:
- Hinge at your hips while keeping your back straight and chest lifted.
- As you hinge forward, lower your torso towards the ground while simultaneously lifting your left leg higher behind you.
- Your arms can extend forward for balance or hang down at your sides.
4. Movement:
- Continue to lower your torso until it is parallel to the ground or as far as your flexibility allows.
- Your right knee may bend slightly, but ensure your right foot remains flat on the floor.
5. Returning to Start:
- Engage your hamstring and glutes in your right leg to lift yourself back up.
- Bring your torso back to an upright position while lowering your left leg.
6. Repetition:
- Perform 10-15 repetitions on the right leg.
- Switch sides and repeat on the left leg.
Tips:
- Keep your movements slow and controlled to maintain balance.
- Focus on a point ahead of you to improve your stability.
- If you find it difficult to balance, you can practice near a wall or sturdy surface for support.
