Single Leg Deadlift with Knee Lift: Video Tutorial & Exercise Guide
| Workout | Single Leg Deadlift with Knee Lift |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Glutes |
| Equipment Required | Bodyweight |
| Force Type | Hinge |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Single Leg Deadlift with Knee Lift: Video Tutorial & Exercise Guide
Secondary Muscles Group
Single Leg Deadlift with Knee Lift: Step-by-Step Guide
- Step 1: Begin by standing on one leg with a slight bend in your knee. Engage your core and keep your chest up.
- Step 2: Slowly hinge forward at the hips while extending your free leg straight behind you, keeping your back flat and your core engaged. Lower your torso until it's nearly parallel to the floor, forming a straight line from your head to your extended leg.
- Step 3: As you return to standing, drive your knee of the extended leg up toward your chest in a controlled motion.
- Step 4: Pause briefly with the knee lifted at chest level before lowering the leg back down and repeating the movement.
- Step 5: Complete the desired number of repetitions on one side before switching to the other leg.
Single Leg Deadlift with Knee Lift: Overview
The Single Leg Deadlift with Knee Lift is a compound exercise that targets the hamstrings, glutes, and core while also improving balance and stability. By incorporating the knee lift, you not only challenge your lower body but also engage your hip flexors and core muscles, making it a great full-body movement.
This exercise is excellent for building strength and coordination, making it ideal for athletes or anyone looking to improve their functional fitness. The movement can be performed with or without weights, depending on your fitness level.
Single Leg Deadlift with Knee Lift: Benefits
This exercise is a powerful way to improve balance and coordination while strengthening the posterior chain, particularly the hamstrings and glutes. It also challenges the stabilizing muscles in the ankle and core, making it an effective way to build overall stability and reduce the risk of injury.
The knee lift component adds an extra element of core activation and hip mobility, making this exercise beneficial for those looking to improve lower body strength and balance.
Single Leg Deadlift with Knee Lift: Pro Tips & Advanced Techniques
To maximize the effectiveness of this exercise, focus on keeping your core engaged throughout the entire movement. Avoid rounding your back as you hinge forward and maintain a slight bend in the standing knee for stability. For an added challenge, hold a dumbbell or kettlebell in the opposite hand to the working leg, which will increase the demand on your balance and core stability.
Single Leg Deadlift with Knee Lift: Progression Plan
Beginner
Intermediate
Advanced
Single Leg Deadlift with Knee Lift: Frequently Asked Questions (FAQs)
What muscles does the Single Leg Deadlift with Knee Lift target?
+This exercise primarily targets the hamstrings, glutes, and core while also engaging the hip flexors and lower back muscles during the knee lift.
How can I improve balance during this exercise?
+Focus on engaging your core and moving slowly through the movement. Keep your gaze forward and avoid rushing the knee lift to maintain stability.
Can beginners do the Single Leg Deadlift with Knee Lift?
+Yes! Beginners should start without weights and focus on mastering the balance and form before adding resistance. You can also hold onto a stable surface for additional support.
How often should I include this exercise in my routine?
+Incorporate this exercise 2-3 times per week as part of your lower body or full-body workout routine for optimal results.
What common mistakes should I avoid?
+Avoid rounding your back or locking your knee during the movement. Keep your core engaged, and perform the movement in a slow and controlled manner to maintain balance and form.
