14 4 / 2013

Single Leg Deadlift!

This is maybe my favorite leg move! My physical therapist recommended I add it to my routine in place of regular deadlifts. Regular deadlifts are tricky to get right and can cause injuries if not done properly or with too much weight.

This move works your glutes, hamstrings, and lower back! Also, because you’re balancing on one leg it also strengthens your ankles.



-Start with a light dumbell or kettlebell (5-10lbs really is a good starting place) in the hand opposite of the leg you are working. 
-Keep your back straight and tour gaze ahead of you. Looking ahead will keep you balanced and will keep your back straight. 
- your leg should be mostly straight without locking your knees.
-slowly lean forward and let the non-working leg come up straight behind you.
-your weighted hand should hang loosely towards the floor
- continue bending forward as far as is comfortable without curving you spine.
- focus on pulling yourself upright again with your glutes.

For some reason I like to put my other hand on the side of my butt when I do this. I guess I feel like it helps me focus on using that muscle. Once you get the hang of it you can start increasing your weight! 

Enjoy!

Single Leg Deadlift!

This is maybe my favorite leg move! My physical therapist recommended I add it to my routine in place of regular deadlifts. Regular deadlifts are tricky to get right and can cause injuries if not done properly or with too much weight.

This move works your glutes, hamstrings, and lower back! Also, because you’re balancing on one leg it also strengthens your ankles.

-Start with a light dumbell or kettlebell (5-10lbs really is a good starting place) in the hand opposite of the leg you are working.
-Keep your back straight and tour gaze ahead of you. Looking ahead will keep you balanced and will keep your back straight.
- your leg should be mostly straight without locking your knees.
-slowly lean forward and let the non-working leg come up straight behind you.
-your weighted hand should hang loosely towards the floor
- continue bending forward as far as is comfortable without curving you spine.
- focus on pulling yourself upright again with your glutes.

For some reason I like to put my other hand on the side of my butt when I do this. I guess I feel like it helps me focus on using that muscle. Once you get the hang of it you can start increasing your weight!

Enjoy!

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