Strengthen your hamstrings and glutes by incorporating this exercise into your training.
) guides you through every part of the single-leg deadlift, since positioning is essential to make sure you’re getting the most out of the exercise.The single-leg deadlift will make you focus on the working side hamstring and glute more, but remember this is a full posterior chain move. That means you want your entire back engaged as you lower the dumbbells.
This will give you a little back burn—and it will also help safeguard your shoulders as you start to move heavier weights, protecting your biceps tendons. This will help you keep yourself from rounding your back, too.The standard single-leg deadlift is typically taught with you extending your non-working leg as far back as you can, aiming to keep it in line with your torso.
That’s why I prefer to teach the move without that pendulum effect on the back leg. Instead, just lift your back foot off the ground and keep it off the ground. You’ll be able to add more weight to this deadlift, and you’ll still face a balance challenge, but your mind won’t be over-occupied trying to make sure your back leg is fully in line with your torso the whole time.
If you have tighter hamstrings or back issues, you won’t lower all the way down. If you have great flexibility, you’ll be able to lower until your torso is nearly parallel. Work in your own mobility. And know that this move is deceptive: Most people think they can lower their torsos until they’re parallel to the ground, but they go way too far. Don’t be afraid to stop early, feel your hamstring tighten, then push back to standing.
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