The single leg deadlift will help you target the hamstring and glute muscle of one leg at a time, and also help you strengthen your core muscles. The following story provides the steps for this exercise.
The deadlift is by far one of the best exercises for toning the lower body. This compound exercise is also used by many fitness enthusiasts to build their core strength. A variant of this exercise is the single leg deadlift, which is used by many to tone their lower body.
While performing this exercise, you can use barbells, dumbbells, or kettlebells. It helps tone the lower body muscles, while targeting the muscles of one leg at a time.
Technique
Begin with a 5 to 7 minute warm-up routine. It is also essential to follow the correct breathing techniques. Last but not the least, to avoid cramps and aches, follow the correct form and technique. Here are the instructions that you need to follow for performing this exercise
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Your arms should be fully extended, and your palms should be facing the front of your thighs.
Bend your knees slightly, while keeping your chest open and shoulders pulled back.
Slowly lean forward by bending your torso and simultaneously lift your left foot off the ground, pushing it back in the air.
Go forward so that your torso is parallel to the floor and extend your left foot behind you, in order to position it parallel to the ground.
Inhale as you go down. Exhale while coming back up to the starting position.
Perform 15 to 20 repetitions. Perform the same with the other leg.
After you finish with your deadlift workout regimen, it is advisable that you perform hamstrings and glutes stretches. Stretching exercises are very important as they will also allow the blood to circulate to the tissues, and facilitate healing.
Benefits
The range of motion in this exercise promotes proportionate muscle growth and strength. The major muscle that this technique stimulates is the hamstring, which is one of the biggest and most used muscles of our body.
It works the glute muscles, which are used to stabilize the body during physical activities. It is one of the best routines when it comes to shaping your glute muscles. The movements involved also help to strengthen the lower back.
The core muscles are brought into play to help balance the body, when your torso and leg are parallel to the ground. The forward and up movement will also stimulate your abdominal muscles and tone them. This routine is also great to lose some fat around the waist and belly region.
The muscles worked by the deadlift are multiple, and the benefits of the deadlift are several, from building mass to increasing core strength. Like any other exercise routine, it is advisable to speak to your trainer or fitness instructor before you try it out.