Bodyweight Single-Leg Deadlift with Arm Leg Extension

Single Leg Bodyweight Deadlift With Arm and Leg Extension

1. Starting Position:

   • Stand tall with your feet hip-width apart.

   • Engage your core muscles to maintain stability.

   • Shift your weight to your right foot, grounding it firmly on the floor.

2. Prepare to Move:

   • Slightly bend your right knee (the grounded leg).

   • Extend your left leg straight back behind you. Keep it aligned with your body.

3. Initiating the Deadlift:

   • Hinge at your hips while keeping your back straight and chest lifted.

   • As you hinge forward, lower your torso towards the ground while simultaneously lifting your left leg higher behind you.

   • Your arms can extend forward for balance or hang down at your sides.

4. Movement:

   • Continue to lower your torso until it is parallel to the ground or as far as your flexibility allows.

   • Your right knee may bend slightly, but ensure your right foot remains flat on the floor.

5. Returning to Start:

   • Engage your hamstring and glutes in your right leg to lift yourself back up.

   • Bring your torso back to an upright position while lowering your left leg.

6. Repetition:

   • Perform 10-15 repetitions on the right leg.

   • Switch sides and repeat on the left leg.

Tips:

• Keep your movements slow and controlled to maintain balance.

• Focus on a point ahead of you to improve your stability.

• If you find it difficult to balance, you can practice near a wall or sturdy surface for support.