Buttocks, legs, torso, back and balance. While it sounds like the effect of a good set of exercises, with one deadlift on (nota bene) one leg, you can train all at once. This is a great alternative to the traditional deadlift. You don’t have to reach for heavy weights, indeed! you can do it without straining it and continue to benefit from your training. This is one of the favorite exercises of all ladies who are serious about improving their figure (body shape, not body weight!)
With kettles, dumbbells, barbells, water packs, or without weight
You can perform deadlifts on one leg almost anywhere and you do not need any special equipment. If you feel up to it, you can – and even should – add some weight, but the movement is so engaging and demanding that we recommend training without weights for beginner ladies. Contrary to appearances, keeping balance and hips parallel to the ground is not such an easy task. What we recommend doing is going to one of our instructors and asking him to correct any posture errors and give some practical advice. In each club you will find at least a few people willing to help!
The benefits of training deadlifts on one leg
The exercise involves the biceps muscle of the thigh, the gluteal muscle, the rectus abdominis muscle, and the spine extensors. In one movement, you train several most important areas, on which the training of people who want to improve their figure focuses. Deadlift on one leg is a functional, multi-joint movement and, when properly performed, involves a large part of the body. It should be included in almost every training plan. An added bonus over the traditional deadlift is that it adds an element of balance and stabilization (everyone who loves skates should do it).
How to perform a deadlift on one leg
Preferably under the supervision of someone experienced, but if you want to try it dry in front of a mirror, below you will find a detailed description of the exercise. On YouTube you will also find many tutorial videos, but do not take them for granted, the trained eye of the instructor may notice errors in them that should be eliminated in order not to develop bad habits.
- Initial position:
o Feet shoulder-width apart, straighten your back, pull your shoulder blades down, arms along the body, knees slightly bent (slightly!).
- One hand load:
o Keep them on the side of your leg where you are going to lift it off the ground
- Load in both hands:
o Hold them along the sides of your body, next to your thighs
- Dumbbell:
o Put it on the ground in front of you and lift it only when the torso is parallel to the ground, or hold it in your hands in front of you.
- Start:
o Keep your arms straight all the time, the movement should come from the flexion in the hips. The other leg should be an extension of the torso. Always check the parallel alignment of the pelvis to the ground. Bending the elevated leg at the knee can help you with this. The back must remain straight at all times.
- Stop:
o Continue the movement until you feel the stretching in the area of the biceps muscles of the thighs or until the torso and thigh of the raised leg are parallel to the ground.
- Return:
o Return to the starting position. Keep your back straight. Movement to the starting position should be initiated by the hips again.
Elements you need to control
There are many considerations when performing one leg deadlift, bu t two are essential to avoid injuring yourself. First, try to move slowly. Second, the head, torso, and leg (thigh, if you bend your knee for ease of use) should be in line throughout the exercise.
You can do it?
Of course you will! Go to work 😊
