Get Glutes Part 3: Single Leg Deadlift

Single leg deadlifts are one of the best exercises to get glutes. Single leg deadlifts will improve your balance and leg strength, as well as building muscle in your hamstrings and booty. It is taking the deadlift, (which is a great exercise in it’s own right) and making it that much harder, since you’re doing it on one leg. But please master the regular deadlift first. You can do single leg deadlifts with a single kettlebell or dumbbell or with one weight in each hand.

How to do Single Leg Deadlifts:

Practice first balancing on one leg with the other leg outstretched behind you, then progress to reaching forward with your arms as you extend the leg back, bending the knee of the supporting leg. Then try toe touches. When you can do reaches and toe touches for reps, only then move on to lifting weights using a kettlebell or dumbbell.

  • Place the kettlebell to the inside of your right leg
  • Sit your butt back and bend your right knee grasping the kettlebell with your left hand
  • Squeeze your glutes and extend your hips all the way to the start position
  • Gently touch the toes of your left foot down.
  • Repeat the exact same motion as you bring the weight back down to the ground. Control the descent so that you can gently set the weight down. Imagine you’re putting it on a glass floor.

Common Mistakes

  • Rounding the back. Keep your chest up and your spine extended with a slight arch in your lower back.
  • Twisting the hips. Think of keeping both hip bones facing directly forward and aim the heel of your extended leg to the ceiling
  • Not extending the hips all the way at the top. Squeeze your glutes hard making sure the fronts of your hips are flat at the top of the movement. There should be no bend in your hips or torso in the start position.

Part 1: Kettlebell deadlifts

Part 2: Kettlebell swings

Stay tuned for Part 4: Glute Bridges/Hip Thrusts

Try adding the single leg deadlift to your workout plan, and let me know how it goes!

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