Exercise of The Week: Single Leg Deadlift

single leg romanian 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
 
 
 
 
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About Eunice

I like to joke that I am "a well of useless information" but for once I can share that information with people that might want to listen. I love trying new things and now I have an audience to share it with...hopefully. I hope you enjoy what you read :)

Posted on May 21, 2014, in Exercise of the week, Fitness and tagged , , , , , , , , , , . Bookmark the permalink. 12 Comments.

  1. yes…it *looks* easy!!

    I should do more of these!!

    Like

  2. Nice ! Still enjoy the agonizing single-legged barbell squats more !

    Like

    • Those are great too! Especially bc you have the help of the back leg for balance if using a bench. Now ask me to do a one legged squat with the other leg just dangling in the air…you will get a show 🙂 i have the natural talent of tripping over lint. Gravity hates me.

      Like

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