Intermediate
One-Arm One-Leg Deadlift
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm One-Leg Deadlift is a variation of the traditional deadlift that primarily works the hamstrings, buttocks, and lower back muscles while also building balance and stability in the ankle, core, and shoulder.
Exercise Instructions
-
Step 1
Stand on one leg, holding a dumbbell in the same hand as the standing leg. With a straight arm, bend your standing leg slightly, drive your hips back, and prepare to lower your torso to the ground. This is your starting position. -
Step 2
Lower your torso towards the ground as your back leg comes up behind you. Push your chest forward, only going down as far as you can without rounding your back, keeping the dumbbell near your shin. Pause, reverse the movement and squeeze your buttocks in the starting position.
Muscle Groups
One-Arm One-Leg Deadlift targets Glutes, Hamstrings, Lower Back, Total Body, Traps as seen below.
Exercise Tips
- Don't lean too far forward. Your torso and leg should move as one.
- Try not to drop the dumbbell from your body. Instead, keep the dumbbell close to your calf.
- Do not round your upper back. Instead, pull your shoulder blades back and keep your back straight as you move.
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