1 Leg Balanced Deadlift

1 Leg Balanced Deadlift, using no weight:

  • Stand and balance on one leg, lift the other leg slightly up in the air.
  • Lean forward bringing your free leg up behind you as you reach down with both hands attempting to touch the ground.
  • Use the leg your standing on to help pull yourself back up into a standing position again, in the beginning put your foot down and rest it for a second or two, as you get more advanced try to keep your free leg up at all times to challenge your balance even more.
  • Keep repeating the movement on the same leg until you are fatigued or have finished the proper number of reps, then switch to the other leg.
1 Leg Balanced Deadlift with no weight

1 Leg Balanced Deadlift with no weight

 

1 Leg Balanced Deadlift, using 1 weight in 1 hand:

  • Start the exercise by holding onto a weight with one hand and balancing one foot ( it doesn’t matter which foot).
  • Lean forward bringing your free leg up behind you and reaching down for the ground with the weight.
  • Focus on using the leg your standing on to help pull yourself back up into a starting position, and then switch hands and repeat the movement but stay on the same leg.
  • Keep repeating the movement alternating which hand the weight is in until you are either fatigued or have finished the proper number of reps. Then switch to the other leg.
1 Leg Balanced Deadlift with 1 weight in 1 hand, switch hands at top of movement.

1 Leg Balanced Deadlift with 1 weight in 1 hand, switch hands at top of movement.

 

1 Leg Balanced Deadlift, using 2 weights in both hands:

  • Start this exercise with a weight in each hand and balance on one foot.
  • Lean forward bringing your free leg up behind you as you reach for the ground with both weights.
  • Focus on using the leg your standing on to help pull yourself back up into a standing position.
  • Keep repeating the movement on the same leg until you are either fatigued or have finished the proper number of reps. Then switch to the other leg.
1 Leg Balanced Deadlift with weight in both hands for increased resistance.

1 Leg Balanced Deadlift with weight in both hands for increased resistance.