One Leg Dead Lift
The One Leg Dead Lift challenges your balance while targeting the hamstrings and glutes on the working leg.
1 / 9
Step-by-step instructions
- 1
Stand tall on your right foot with a slight bend in your right knee. You may hold a dumbbell in your left hand for added resistance.
- 2
Hinge forward at the hips, keeping your back flat and your core tight. As you hinge forward, extend your left leg straight behind you for balance.
- 3
Lower your upper body until it is roughly parallel to the floor, or as far as your hamstring flexibility allows.
- 4
Squeeze your right glute and hamstring as you drive your hips forward to return to the starting position.
- 5
Complete all repetitions on the right leg, then switch to the left.
Notes
Keep your hips square to the floor throughout the movement — avoid rotating your hips open. If balance is a challenge, lightly touch the non-working foot to the floor for support.
Muscles worked
Photography by
