Deadlift, One-Legged
(4.50)
through 4 votes
through 4 votes
muscles: | Lower Back, Hamstrings, Glutes |
---|---|
auxiliary muscles: | Rectus Abdominis, Obliques, Quadriceps, Adductors, Abductors, Calves |
required: | Dumbbells (2) or Kettlebells (2) or Backpack or Medicin Ball |
fitness level: | Normal |
exercise type: | Strength |
Variations available (5) |
General And Specifics
- this fitness exercise is appropriate as a bodyweight exercise and for a workout with weights
- it upgrades your stability and flexibility
Starting Position
- if you choose to work out with weights, grasp to dumbbells or kettlebells
- hold them with neutral grip next to your thighs
- knees are slightly bent, legs shoulder width opened
- lift one leg off the ground and move it back a bit
Correct Execution
- bend over to the front until your upper body is parallel to the ground
- at the same time, the rear leg is in the air to keep the balance
- your arms and weights are hanging down the whole time
- keep the back straight and the knees slightly bent to prevent spine injuries
- hold the final position for a moment
- come back into the starting position again
- repeat execution several times with one leg
- then switch the legs and do the same
tip for the workout
- if you do not have dumbbells, just use a filled backpack, grasp it at its ends and hold it in front of your pelvis in the starting position
- do the exercise as described above