Exercise of The Week: Single Leg Deadlift

Single leg deadlift

My Tuesday recipe posts have been severely lacking this past month, but don’t worry the exercise ones are still on track. Fyi next Tuesday I promise to have a tasty treat…TODAY  though I have a fun exercise for you to try. This, is a lovely exercise that makes those of us who are balance impaired feel a bit silly in the beginning. This can also go in the category “looks so easy” and yet it kind of isn’t. If you are just starting off do not use weights until you are comfortable with the move. The last thing you need to be doing is flailing around with weights in your hands. So let’s start this exercise nice and slow.

Start by standing with your feet shoulder width apart. Raise your arms up to your shoulder level and slightly lift your foot off of the ground. You will look like the picture to the left of the screen. Now slowly hinge forward, flexing your abdominal muscles, and keeping your back straight. As you do this lift your leg (the one that was slightly off the ground) straight behind you and parallel to the floor. Make sure you are doing slow deliberate movements. Do Not just kick your foot back, you want to control every movement so that you get the best results. Go back to start position. That is one rep. Is you are just beginning do 8-10 reps on each side for 2-3 sets.

 

Make it Easier: There is no shame in using a chair to help you balance until you master this move.

Make It Harder: Hold 5-10 pound weights in each hand when performing this exercise.

 

Other Exercises:

Basic Plank

Bent Over Row

Shoulder Press 

Bicep Curl

Basic Lunge

Frog Jump

Jackknife sit-up

 

30 Day Fitness Challenges:

Tricep Dip

Jackknife sit ups

Russian Twist

Squats

Dumbbell squat thrust