Bodyweight Single-Leg Against Ball Deadlift
The Bodyweight Single-Leg Against Ball Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: exercise ball.
Required Equipment
Bodyweight Single-Leg Against Ball Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
How to do the Bodyweight Single-Leg Against Ball Deadlift
Stand facing away from a wall with a stability ball placed between your lower back and the wall, keeping your weight on one leg and bending the other knee behind you.
Keep your hands clasped in front of your chest and maintain a soft bend in your standing knee to protect the joint.
Inhale as you hinge forward at your hips, allowing the stability ball to roll up the wall as your torso lowers and your back leg extends straight behind you.
Lower your torso until you feel a gentle stretch in your hamstrings, keeping your back flat and chest proud.
Exhale as you press through your standing heel to drive your hips forward, returning to the upright starting position as the ball rolls back down.
Bodyweight Single-Leg Against Ball Deadlift FAQs
What muscles does the Bodyweight Single-Leg Against Ball Deadlift work?
The Bodyweight Single-Leg Against Ball Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Single-Leg Against Ball Deadlift?
Exercise ball.
What workout day should the Bodyweight Single-Leg Against Ball Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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