Exercise of the Week – Single Leg Dead Lift

If you love regular dead lifts, single leg dead lifts are a bit more intense, and they work on your balance and core muscles.  Use this exercise to zone in and get a better butt, better hamstrings and a stronger core.    If you want to hit that saddle bag area (we all do), then hang out at the bottom of this exercise for 1 -2 seconds before returning to the top.

Areas the Single Leg Dead lift target …

* Hamstrings

*  Glutes (butt)

*   Core

A: Using an overhand grip, hold a pair of dumbbells at arm’s length next to your sides. Stand with your feet hip-width apart and your knees slightly bent. B: Raise your right foot off the floor and, without changing the bend in your left knee, bend at your hips and lower your torso until it’s almost parallel to the floor. Pause, and return to the starting position.

Trainer Tip:  With ANY dead lift, make sure your contract (squeeze) your butt at the top of the motion.  If you want to make this exercise harder, try to keep one foot off the ground at all times.

 Do 12 -15 /  3 sets – with medium to high weight 

  Use this single leg dead lift to mix up your routine!   If you love these exercises, feel free to print them out and use them in the gym, at home or in the park.

“We Love Helping You, One Tip at a Time”,

Adria