Single-Leg Deadlift with Knee Lift
Improve balance and core strength with the Single-Leg Deadlift with Knee Lift! A challenging move for stability and glute activation.
The Single-Leg Deadlift with Knee Lift mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Single-Leg Deadlift with Knee Lift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Single-Leg Deadlift with Knee Lift Variations and Alternatives
How to do the Single-Leg Deadlift with Knee Lift
Stand on one leg, with the other leg slightly bent behind you. Keep your back straight and arms at your sides.
Bend forward at the hip, extending your free leg straight behind you for balance. Simultaneously, reach your arms forward.
Lower your torso until you're parallel to the floor, or as low as you can go without rounding your back. Your arms should hang naturally, and you should maintain a slight bend in your standing leg.
Reverse the motion by extending through the hip of your standing leg to return to the upright position. As you come up, bring your rear leg forward and lift your knee towards your chest.
Balance on your standing leg with the knee lifted for a second before returning to the starting position.
Repeat the movement for the desired number of repetitions and then switch to the other leg.
Note: Keep your hips square to the floor during the deadlift to engage the proper muscles and ensure balance. Engage your core throughout the exercise to stabilize your spine. Perform the exercise in a controlled manner to maintain balance and tension on the working muscles. Avoid rounding your back as you bend forward; keep your spine in a neutral position.
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Single-Leg Deadlift with Knee Lift FAQs
What muscles does the Single-Leg Deadlift with Knee Lift work?
The Single-Leg Deadlift with Knee Lift mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Deadlift with Knee Lift?
None. The Single-Leg Deadlift with Knee Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Deadlift with Knee Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Deadlift with Knee Lift variations and alternatives?
Similar exercises include the Barbell Suitcase Deadlift, Barbell Single-Leg Deadlift, Barbell Single-Leg Good-Morning and Bodyweight Shin Tap Deadlift.
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