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One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

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This is a great and challenging variation of the stiff-legged deadlift, perfect for when you do don't quite feel up to using really heavy weight but still want to work the hamstrings hard.

You're basically doing a stiff-legged deadlift exercise while balancing on one leg. The other leg comes up behind you to help keep your balance. I'm also going to show you a twist on the exercise, doing it with ankle weights to increase the challenge!

It's not a hard exercise in terms of concept - just the balance part can be a bit tricky when you start adding in weight. I would recommend using dumbells for this exercise as you'll be able to keep better balance with them because you can manuever them independently.

Start pretty light with this exercise the first time you try it. It's a fooler.

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

The rules of stiff-legged deadlifts apply - keep your lower back tight and arched (no rounding over!), your knee stiff but slightly bent, eyes looking foward to help keep the arch.

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

Come down until you almost touch the dumbells to the floor.

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

Then come back up!

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

When you're done on one let, set the dumbells down then repeat on the other leg.

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

Enjoy! This is an excellent alternative to standard stiff-legged deadlifts and allows to get a great hamstring workout without heavy weight. It'll do great things for you balance as well. The nice this is, with dumbells, if you do start to lose your balance, you can push off on the ground with the dumbell to help straighten back up.



Windows Movie File (WMV format)

QuickTime File (Mac format)

 

One Leg Stiff-Legged Deadlifts With Ankle Weights

This is a great variation you can use if you've got some ankle weights you can strap on. The form is exactly the same, but because you've got ankle weights, your back leg that goes up in the air is going to have tension on it as well - that back hamstring will be worked at the same time!

Also, the balance requirement will be greater because of the added weight.

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

One Leg Stiff-Legged Deadlifts for Hitting the Hamstrings AND Your Balance

 


Windows Movie File (WMV format)

QuickTime File (Mac format)

 


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