Squat, Deadlift & Single Leg Strength & Conditioning Exercises

Video Transcript

" Hi! My name is Corey Beasley, owner of DNA Fitness. I’m going to walk through a single leg squat and single leg dead lift. A single leg squat, there are a couple progressions you can do. You can either start with a chair, a couch, a bench, if you are at the gym, any of that type of stuff. What you’re going to want to do is you are going to sit down on the bench, one leg up, and your are going to stand straight up utilizing one leg. Hips back, standing straight up on one leg. Obviously, you’re going to alternate legs as you’re going. You’re going want to do both sides. Alright, this is great because most people have imbalances between the right and left, so it’s going to balance those out. From here, obviously, the lower the chair, the lower the bench the harder the movement becomes. As you progress, you can move out, do that movement without any other bench behind you. Obviously, that’s much harder. But again, same rules apply. Weight back on your heel, sitting back, coming straight up. For the single leg dead lift, what you’re going to do is it’s just slight variation. You’re going to be standing on one leg and you’re going to come down, touch the hands to the front, and stand straight back up. If you look at it from the side, chest up, squatting down, touching, and coming straight back up. Again, you want to do that on both sides, hit both legs. The single leg dead lift is going to hit more the glute and hamstrings. The single leg squat is going to be a more of quad dominant movement."