One-arm One-leg Deadlift
Muscle Groups: Hamstrings, Lower Back
One-arm One-leg Deadlift focuses on Hamstrings, Lower Back, with Traps, Lats, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm One-leg Deadlift with proper form and technique.
- 1
Stand on one leg with a slight bend in the knee, keeping your back straight and core engaged. Hold a dumbbell in the opposite hand.
- 2
Slowly hinge at your hips, lowering the dumbbell towards the ground while extending the other leg behind you, keeping your body in a straight line.
- 3
Pause briefly at the bottom, then drive through your standing heel to return to the starting position, keeping your movements controlled.
Tips for Success
These tips will help you perform One-arm One-leg Deadlift safely and effectively while maintaining proper form.
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Keep your back flat and avoid rounding your spine to prevent injury.
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Engage your core throughout the movement to maintain stability and balance.
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Don't let your standing knee collapse inward; keep it aligned with your toes.
Secondary Muscles
While One-arm One-leg Deadlift primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Lats, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm One-leg Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm One-leg Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
