Single Leg Deadlift with Knee Lift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Shoulders, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Brachioradialis, Biceps Brachii, Deltoid Anterior, Erector Spinae, Hamstrings, Quadriceps, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Single Leg Deadlift with Knee Drive
How to: Single Leg Deadlift with Knee Lift
- Stand on one leg with the other leg slightly bent at the knee.
- Hinge at the hips while lowering your torso forward, extending the lifted leg backward.
- Keep your back flat and hinge until your torso is parallel to the ground.
- Return to the starting position by driving the knee of the lifted leg up toward your chest.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Rounding the back while lifting.
- Allowing the raised leg to drift excessively backward.
- Not engaging the core, leading to instability.
Modifications
- Perform the exercise with a chair or wall for support if balance is an issue.
- Reduce the range of motion if flexibility is limited.
Tips
- Keep your back straight and avoid rounding your spine.
- Engage your core throughout the movement to maintain balance.
- Use a slow and controlled motion, especially when lowering your leg.
Single Leg Deadlift with Knee Lift Alternatives
Tags
strength
balance
lower body
core
fit
flexibility