How to Do One-Leg Dead Lift Exercises

The one-leg dead lift exercise strenuously works your legs and your lower back to add muscle tone. You can use an exercise bench, a wooden box or a step to perform this routine. Whatever you use should be hard and stable, and you must be elevated at least 6 inches off the ground.

Instructions

Difficulty: Easy

Things You’ll Need:

• Elevated surface (optional)
• Handheld weights (optional)

1. Place your left foot on your elevated surface, and lightly rest the top of the toes of your right foot against the side of the surface. The right foot shouldn't touch the elevated surface or bear any weight.
2. Bend your left knee slightly. Look in front of you and bend at the waist until your torso is parallel with the ground. Neither foot should move. Hold the position for a few seconds and return to the original position. Do a few more reps, switch feet and do the exercise again with your other leg.
3. Do the lift with a different angle to intensify the exercise. Instead of keeping the rear foot in place against the surface, extend that leg directly out behind you as you bend over. Your leg and back should form a straight line.
4. Add more resistance by performing the lift while holding some small dumbbells or other weights. Keep your arms extended at your sides, holding the weights close to your body.

Tips & Warnings

• Keep your back straight and don't let your shoulders round forward. You will receive greater benefits from the exercise and be less likely to sustain injury.
• You can do this exercise on the floor rather than utilizing an elevated surface, although it may take longer to see results. In this case, the toes of your rear foot would lightly touch the ground in Step 2.
• This exercise is not a squat. Don't bend your knee further during the stretch. Bend the knee slightly and don't lock it.