Single Leg Bodyweight Deadlift with Arm and Leg Extended

Single Leg Bodyweight Deadlift with Arm and Leg Extended

Hips · Body weight

Target muscles

Erector spinaeGracilisGastrocnemius

Also works

Teres majorHamstringsBrachioradialisBiceps brachiiTibialis anteriorSerratus anteriorAdductor brevis

The Single Leg Bodyweight Deadlift with Arm and Leg Extended is a comprehensive exercise targeting the core, glutes, hamstrings, and balance. It is perfect for athletes, fitness enthusiasts, or anyone seeking to enhance their functional strength and stability. This exercise is desirable because it not only improves muscle tone and balance but also promotes better posture and body awareness.

How to do it

  1. 1Shift your weight onto your right foot, then slowly lift your left leg behind you while extending your right arm in front of you, keeping both parallel to the floor.
  2. 2Keep your back straight and your right knee slightly bent, as you hinge at the hips to lower your torso towards the ground, maintaining balance.
  3. 3Pause for a moment when your body forms a T shape, then slowly return to the starting position, keeping your movements controlled and your core engaged.
  4. 4Repeat the exercise for the desired number of repetitions, then switch to the other leg and arm and perform the same steps.

Tips

  • Arm and Leg Extension: As you lower your body, extend your non-supporting leg and the opposite arm in a straight line. This requires balance and coordination, so take your time and don't rush the movement. The common mistake is to let the arm or the leg droop, which can throw off your balance and alignment.
  • Controlled Movements: This exercise is not about speed, but control. Lower your body slowly, and then push back up to the starting position in a controlled manner. Avoid jerky movements which can lead to muscle strain or injury.
  • Don't Lock the Knee: Keep a slight bend in your

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