Bodyweight Single Leg Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
None
Execution
Compound
Force Type
Pull (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Single Leg Deadlift is an effective exercise that primarily targets the hamstrings. It involves balancing on one leg while hinging at the hips to lower your torso toward the ground, keeping your back straight and your other leg extended behind you. The movement challenges stability, engaging the core for balance and coordination. This exercise requires no equipment other than your bodyweight, making it convenient for home or outdoor workouts. It is an excellent way to build strength and flexibility in the hamstrings, improving lower body strength and balance without the need for weights.
How to Perform
Start by standing tall with your arms at your sides, ensuring your thumbs are facing outward.
Slightly bend the knee of the leg you're standing on (the plant leg) and begin to hinge forward from the hips, maintaining a straight back and keeping your chest upright.
As you lower your torso, extend the other leg behind you, aiming for a 90-degree angle if possible. Focus on feeling a stretch in the hamstrings of the standing leg.
Keep your head in a neutral position throughout the movement, avoiding any strain on your neck.
Once you've reached the desired depth, return to the starting position with control, engaging your hamstrings and glutes.
Repeat the movement on the opposite leg for the specified number of repetitions.
Tips
Keep your head in a neutral position, with your chin aligned with your chest. Avoid looking up during the movement.
Ensure that the toes of the leg you're extending point straight down toward the ground, and prevent your hips from rotating outward.
Visualize pressing your heel toward the wall behind you as you hinge forward, rather than simply lowering your chest.
Focus on leading the movement with your heel, initiating the motion from your hips, rather than allowing your torso to drop without control.
How Not to Perform
Avoid Rounding the Back: Do not round your spine while hinging forward. Keep your back straight and engage your core to prevent strain on your lower back. The movement should come from the hips, not the spine.
Don’t Lock the Standing Knee: Keep a slight bend in the knee of the leg you're standing on. Locking the knee can put unnecessary stress on the joint and prevent proper engagement of the hamstrings.
Avoid Allowing the Hips to Rotate: Keep your hips squared and facing downward. Allowing the hips to rotate can shift the focus away from the hamstrings and increase the risk of injury.
Don’t Drop the Chest Too Quickly: The movement should be controlled, with the torso hinging forward slowly. Avoid dropping your chest too quickly, as this can lead to poor form and a lack of hamstring engagement.
Don’t Let the Extended Leg Drift Out of Alignment: Keep the extended leg in line with your torso as you hinge forward. Allowing the leg to move too far out to the side can disrupt balance and reduce the effectiveness of the exercise.
Avoid Overextending the Hinge: Do not try to reach 90 degrees if it causes discomfort or forces you to lose form. Go as far as you can while maintaining control and proper technique. Overextending can lead to strain and decrease the focus on the target muscle.
Don’t Swing the Extended Leg: Avoid using momentum to swing the extended leg. Focus on a slow, controlled movement to engage the hamstrings effectively and prevent wasting energy.
Avoid Looking Up: Keep your head neutral and aligned with your spine. Looking up can strain your neck and disrupt your balance, shifting focus away from the hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
