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 tall with your feet hip-width apart, holding a dumbbell in one hand.
- 2
Shift your weight onto the leg opposite the hand holding the dumbbell, keeping a slight bend in that knee.
- 3
Hinge at your hips, allowing your torso to lean forward while simultaneously extending your free leg straight back behind you for balance.
- 4
Lower the dumbbell towards the floor, keeping your back straight and core engaged.
- 5
Continue lowering until your torso is roughly parallel to the floor, or as far as you can go while maintaining a straight line from your head to the heel of your extended leg.
- 6
Drive through the heel of your standing foot to return to the upright starting position, bringing your extended leg back down to meet the standing leg.
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.
