Bodyweight Single-Leg Deadlift with Arm Leg Extended
Challenge your balance & strength! Master the single-leg deadlift and build stability. It's tougher than it looks but effective!
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing on one leg with your arms at your sides. Your standing leg should be slightly bent at the knee.
2. Begin the movement by hinging at your hips, extending your free leg back behind you and your arms forward in front of you. Keep your back flat and neck neutral, aligning your head with your spine.
3. Continue lowering your torso and raising your back leg until both your upper body and leg are parallel with the ground. At the bottom of the movement, your body should form a straight line from the fingertips of your extended arms to the toes of your extended leg.
4. Reach outward with your fingertips and backward with your toes, activating the muscles in your shoulders and legs. Keep your core tight to maintain balance.
5. Hold the position for a brief moment before reversing the movement, bringing your extended leg and arms back to the starting position while maintaining balance on your standing leg.
6. Perform the desired number of repetitions on one side before switching to the opposite leg and arm.
Tips: Focus on keeping your movements controlled and smooth. Ensure that the standing knee remains slightly bent throughout the exercise to protect the joint. Engage your core during the entire motion to help with balance and stability. Look straight ahead and pick a point to focus on to help maintain balance. If you're having trouble balancing, perform the exercise near a wall or a sturdy surface to lightly hold onto for support.
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