I’m sure everyone has a favourite exercise. Don’t you? I know I definitely do, it’s the deadlift.
There are a few different ways to perform the deadlift (and they are all amazing!!) but today I’m focusing on the single leg stiff leg deadlift.
I use this exercise in many of my workouts because I love how it makes my hamstrings and glutes feel. It is a great exercise which targets your glutes, lower back and hamstrings, but also works so much more than that; like your calves, abs and even your upper body if you’re using a barbell, kettlebell or some kind of free weight.
Doing the single leg stiff leg deadlift with weight will definitely increase your calorie burning potential; I love weights! Check out the following ways I’ve incorporated the single leg stiff leg deadlift into my workouts;
Using a resistance band in this 850 reps to Sexy Abs, Glutes & Thighs Workout
A medicine all workout; Full Body Medicine Ball Cardio Workout
Working with dumbbells in this Best Bikini Butt Workout
These are all great ways (and different!) to work your booty!
When I’m at the gym, doing this exercise, I definitely get some looks. I don’t really know if people aren’t understanding what I’m doing, or if I just really look like a fool when I’m doing them; either way, I don’t care and I keep doing them because RESULTS BABY! 😉
In the beginning the single leg stiff leg deadlift can be super hard, especially if you don’t have the greatest balance. (I’m pointing my finger at me) I’m good on my left foot, but some days my right foot and I seem to struggle. It’s from a previous ankle injury that I haven’t gained back full strength.
Below I’ve outlined some tips.
SINGLE LEG STIFF LEG DEADLIFT; the easier way
A great way to make this deadlift easier is by bending your knee. If you were to fully extend your leg behind you, it makes your abdominals and leg you’re standing on having to work much harder in order to keep your body stable and balanced. By bending your knee as you lower, you’re still basically able to use both legs for balance. This will give you the time to focus on your movement in order to be sure you perform the exercise correctly.
The main focus when completing the single leg stiff leg deadlift is:
+ to keep your back straight at all times
+ engage your abdominals
+ keep the leg you are standing on straight
+ focus on the lower back, glutes and hamstrings muscles
+ work at a slow tempo (4 seconds down; 2 seconds up)
+ exhale on exertion
These are the key points to the exercise and should be done with both the harder and easier way.
When you’re performing the easier way;
+ bend one knee
+ as you lower your upper body, keep your knees close together
When you’re performing the harder way;
+ keep your foot slightly off the ground (the leg you are extending) between reps
+ fully extend your leg directly behind you
THE SINGLE LEG STIFF LEG DEADLIFT; the harder way
For both the harder and easier way; if you’re using any type of barbell or free weight, keep your arms fully extended just in font of your hips, or slightly wider and allow them to simply lower towards the floor in front of your toes. As you advance further into the deadlift you can stand on a bench, or step which will allow you to lower the weight even more.
When should you do this exercise? Any time you work lower body, or if it is a glute day, or you can also work with deadlifts on a back workout day; seeing as they work your lower back too! 🙂