Visiting from the US? One-Leg Deadlift
Read the complete Fitstream guide to the One-Legged Deadlift:
| Main muscle worked | Glutes |
| Other muscle worked | Hamstrings, Quadriceps |
| Equipment | Bodyweight only |
| Mechanics type | Compound |
| Also known as | Pistol deadlifts |
How to do One-Leg Deadlifts
An exercise designed for improving lower body strength, stamina and balance, the one-legged deadlift is a good choice of bodyweight exercise.
To perform the one-leg deadlift exercise:
- Stand on one leg with hands by your side and your non-supporting leg out behind you.
- Keep your back straight, shoulders back and core engaged and lean forward from the hips (not the waist) towards the floor until you feel a stretch in your hamstrings.
- Return to the start position and repeat.
Beginning the One-Leg Deadlift
If you're finding the one-leg deadlift too difficult you can use your non-supporting leg to lightly touch the floor behind you for additional support.
If the exercise is well beyond your capabilities you should first try mastering the standard bodyweight deadlift before progressing on to the single-leg version.
Advanced One-Leg Deadlift
When you've mastered the one-legged deadlift you can introduce more weight to add intensity to the exercise and continue to challenge the body. Weighted vests are a good solution to control additional weight or you can simply hold dumbbells or kettlebells to help increase resistance and seriously challenge your lower body.
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise