Movement Monday: Single Leg Deadlift

Sharing one of my favorite balance and strength exercises, the single leg deadlift!

Hey friends! How was your weekend? We spent a lot of time studying and I ran my 10k! It went so much better than expected; I actually placed third of all women in the race. So exciting but let me tell you, I am soooo sore.

The morning started super early, with Juno and I up at 4:30am! At least once I parked, the sunrise was incredible. IMG_3692.jpg

I was definitely nervous and didn’t know what to expect! The trail was barely a “trail,” covered in rocks, uneven pavement, and even calf-deep water.  By the end, I had a smile on face and was so proud to be done.

Placing third got me a sweet coffee mug, so as I sip my coffee this morning, I’m sharing out one of my favorite posts of the week: Movement Monday!

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One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the single leg deadlift.

Why I love the single leg deadlift

The single leg deadlift targets your booty big time. BUT at the same time, it will help improve your balance and stability. Any time you are standing on one leg, your entire core and all the little stabilizing muscles get involved, too. It’s a great move for both beginners and more advanced lifters, with the ability to progress and regress in so many ways.

Demo

Important cues:

  • Start with your feet shoulder width apart, with your feet point straight ahead.
  • Lift one leg directly beside the leg you’re balancing on.
  • Hinge at your hips and slowly reach down towards the toe of the balance leg. Engage your core and don’t hunch over!
  • Slowly return to standing.

Regression options:

  • Remove any additional weight.
  • Decrease your range of motion. Start by reaching to the knee, then the shin, and finally to the foot.
  • Use the wall for support.

Progression options:

  • Up the weight! Use either one heavy dumbbell or kettlebell or grab two.
  • Perform the exercise on an unstable surface, like a BOSU.

Sample circuit

The single leg deadlift targets your booty big time. BUT at the same time, it will help improve your balance and stability. Any time you are standing on one leg, your entire core and all the little stabilizing muscles get involved, too

 

Upon request, I’ve put together a circuit to strengthen two of our main problem areas: abs and booty! If you’re a beginner, you can do this workout bodyweight, but you can also progress it with dumbbells. It’s made up of supersets that you will perform in a circuit style. If you’d prefer to do a rep based workout or you don’t have a timer, perform 12 reps per exercise, 2-4 rounds through.

What’s one movement you would like to know more about?

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