If You Can Do It With Two, Try One.
How many of you enjoy doing deadlifts? Hopefully the majority of you and if you don’t, that is okay too, I don’t expect everyone to have the same favorite exercises. I take notice of what kind of viewers flock to my blog/or comment on my post and while I do have beginner exercisers/fitness people – I also have many more advanced athletes as well. I like to think I cater to both but when and if I don’t, I throw in some more advanced exercises that many of them would enjoy and that my beginners can work up to.
Personally, I enjoy deadlifts, but enjoy single leg deadlifts even more, why? because they are more advanced, test your balance and challenge you (not to mention adds variety to your workout). For most people, I would start off using no weight or very little weight, but for those of you who are more intermediate to advanced, you can use heavier weights and really make this workout a challenge. In this video you will notice she is using two dumbbells, but I have done this workout using only one dumbbell in one of my hands, and I have also used a weight plate for when a dumbbell isn’t available and kettlebells work great too!
How to perform the single-leg deadlift:
- Hold the kettlebell, dumbbell or weight plate using one hand, stand on one leg on the same side you are holding the equipment
- while the knee is slightly bent, perform a “stiff-legged” deadlift by bending at the hip, extending the free leg behind you for balance
- continue lowering the kettlebell/dumbbell/weight plate until you are parallel to the ground then return to the upright position
You may switch feet after doing the amount of repetitions recommended.
What Muscles Am I helping?
- the lower back functions as a stabilizer
- glute muscles
- adductor magnus
The great thing about this exercise is you don’t much equipment, if any at all depending on your fitness level and it can be done anywhere (the gym, outside, inside the house). I have had people tell me they aren’t feeling anything in the muscles when performing this exercise, but if you perform it correctly, trust me you will feel it, especially if you are doing 10-15 reps of it. I would highly recommend that people give this exercise a try and let me know what you think! you can add it to your workout routine, challenge yourself to do it without losing your balance and if you are a beginner, you can hold a chair to help with your balance until you become independent enough to the point without having to use it. Leave comments, share and like this blog post, for more exercises, click here
Thanks for reading.
Your Fitness Blogger,