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How to: Do Single Leg Deadlifts

22/10/2010

Single leg deadlift

Name:  Single Leg Deadlift.

Also known as:  (if you know this by any other name, leave a comment below).

Main muscles used:  Bum, legs.

Other muscles used:  Back.

Top tips:

  • This is a very similar move to the normal Deadlift, except you are only using 1 leg at a time.
  • The supporting foot needs to be in the centreline of your body, or you will fall sideways.
  • Bend the supporting knee in the same direction as your supporting foot.
  • Think more of bending the hip back (sticking your bum out), than bending the supporting knee.
  • Keep your chest up & out, and your shoulders back & down all the time.
  • Keep the supporting foot flat on the floor.
  • Work both legs equally.

Single leg deadlift

Common mistakes:

  • Same mistakes as the normal Deadlift.
  • Trying to do the move before you are balanced.  Secure your balance first, then start the move.
  • Letting the supporting knee cave inwards.  It should bend in only 1 direction, and that is the same direction as your supporting foot.
  • Not sticking the bum back and out.  This stops the big, strong bum muscles playing their part.
  • Lifting the supporting heel off the floor and going onto the toes.
  • Using only your “favorite” leg.
  • Not doing as big a move as your flexibility will allow.

Comments:

This is a progression of the normal Deadlift, so make sure that is solid before moving onto this one.  This move is good for balance, and your ankle and knee has to work hard to stabilise themselves and you.  This can help strengthen weak joints, as long as the move is done properly.

Start learning the move without holding onto any extra weight.  Just use your own bodyweight.  Once you can comfortably do the move without losing form, try adding extra weight using barbells, dumbbells, medicine balls, sandbags, rucksacks etc.  But remember, if your form starts to fail with the extra weight, spend some more time doing it properly without extra weight.

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