Single Leg Deadlift position
As the name suggests you start with one
leg bent at the knee about 45 degrees and the supporting leg remains
straight. This type of deadlift is very difficult and should only be
done with dumbbells and not a barbell as it would pose too great of a
danger due to balance issues. During the movement keep your head up
and your shoulders back and try to squeeze your shoulder blades
together.
Single Leg Deadlift Action
The movement is inisiated by bending
your support leg slightly and slowly bending over almost trying to
touch the floor with the dumbbells. Try to ensure you keep your
chest and back slightly arched. The leg that started in a 45 degree
angle should remain in that angle throughout the movement and should
not assist in the movement at all unless you lose you balance and
risk falling. Remember at the top of the position to retract the
shoulders and squeeze the shoulder blades together.
Things to Avoid with Single Leg
Deadlift
Avoid bad posture and ensure the
chest is up and your back is slightly arched
Do not allow your back to round
forward during the deadlift
Keep your shoulder blades
retracted during the deadlift and do not let your shoulder blades to
slip forward
Any lateral movement during the
single leg deadlift should be avoided as it can result in injury
Muscles Worked by Single Leg Deadlift
Vastus medialis
Vastus lateralis
Semitendinosus
Semimembranosus
Rectus femoris
quadratus lumborum
Latissimus Dorsi
Gluteus maximus
Erector spinae
Biceps femoris
the deadlift is an excellent compound
exercise for the lower body and to some extent the upper body, but
the single leg deadlift is taking deadlifts to another level! I
would not recommend anyone do single leg deadlifts if they have not
yet mastered regular deadlifts, but once you have experience with
normal deadlifts then you should give this variation a try as it just
might take your leg workouts to the next level and help you break
through a plateau.
