Single Leg Deadlift – The Best Type of Deadlift

There are a number of ways to train with or without weight but there is no doubt that deadlift is still considered to be one of the most favorite exercises for most of the weightlifters. Deadlifting has gone through lots of variations and improvement in the last decade and different types of deadlifts have been created which are often confusing for the people and they don’t understand what can be best for them.

Most Challenging Exercise

Out of many variations, the single leg deadlift is thought to be the best alternative to barbell as you can do it without any weight just by using your own body weight. Single leg deadlifts can be really challenging for most as it takes balance, strength, and flexibility. Thought, single leg deadlift is a full body training workouts, the main muscles mostly get involved and trained during the exercise are hamstrings, glutes and lower region in your back.

Learning Correct Technique

In the movement of a single leg deadlift, you lean upper body forward while trying to reach opposite leg out behind you. This position enables you to balance your body while engaging lower back area and the leg extended into the air. If you extend your hand in trying to touch your opposite foot from the bottom line, this will keep rotating of hips externally. Make sure you don’t your spine is not bent downward and try to create stretch in hamstrings muscles. Here are some necessary steps to follow when you are ready to perform a single legged deadlift:

  1. First of all, stand up straight on your feet.
  2. Place your both hands on your sides.
  3. Slightly raise right leg.
  4. Leave out all your body weight on left leg.
  5. Make sure to have your left leg firm but avoid locking your knee.
  6. From your waist, bend a little forward.
  7. Extend right leg behind your body.
  8. Your spine should be kept straight.
  9. Head should be in line with upper body.
  10. Usually the arms are left hanging in vertical position, however, if you extend arms straight, it will put an extra stress on hamstrings.
  11. Now bend your body into forward direction to make your arms and torso get closer and become completely parallel to the floor.
  12. When you are bending, it should be within the flexibility and if you can’t go further, don’t push yourself but go as far as you can without causing any discomfort in your muscles.
  13. Pay attention towards left foot and try to keep it flat on floor and straighten again to back up right towards the initial position.
  14. Don’t jerk, instead pull glutes and hamstrings.
  15. If you can’t balance your toe on floor, tap them.
  16. Do 13-16 reps with your leg (left), then switch to other.
  17. You can do three sets with each leg.

Final Words

Follow the above steps to get the maximum benefits from this simple body weight exercise which has been proven to be awesomely effective in improving glutes and hamstring muscles.