Learn How to Do a Single Leg Deadlift for the Booty!

Having great balance is something far too many people ignore when it comes to their training. Specifically performing a single leg deadlift. Your training should mimic, to some degree, the movements you perform daily or at least the ones you’d like to perform better. With that in mind, a single leg deadlift movement pattern can be seen everywhere from sports to picking up a grocery bag or your child's toy.

Unfortunately, the majority of people don’t have the balance required to even begin training a single leg deadlift. As simple of a move as it is, depending on the wrong muscles or the wrong movement pattern can lead to some not so great injuries. So if you are unfamiliar with it, unsure if you’re using the right muscles, don’t have the balance for it, or just not strong enough here is a run down of how to progress to it.

Everyone begins somewhere.

Movement One: Kettlebell Deadlift

How to do a Kettlebell Deadlift:

Step 1: Begin holding both kettlebells with your feet just outside shoulder width.

Step 2: Keeping your knees slightly bent, begin lowering the kettlebells by shooting your hips back.

Step 3: Your back should remain flat, core pulled in. You should be bending so that the kettlebells fall aligned with the front of your ankle.

Step 4: Once the kettlebells reach the lower part of your shin, thrust your hips forward.

Step 5: Thrust your hips forward and pull down on your hamstrings until you’re standing.

Step 6: Repeat for reps.

Moving in the right direction

Movement Two: B-stance Dumbbell Deadlift

How to do a B-stance Dumbbell Deadlift:

Step 1: Begin holding both dumbbells, with the right foot facing forward and the left 6 inches behind the heel of the right foot on its toes.

Step 2: Keeping your right knee slightly bent, begin lowering the dumbbells by shooting your hips back.

Step 3: Your back should remain flat, core pulled in. You should be bending so that the dumbbells fall aligned with the front of your ankle.

Step 4: Once the dumbbells reach the lower part of your shin, thrust your hips forward.

Step 5: Thrust your hips forward and pull down on your hamstrings until you’re standing.

Step 6: Repeat for reps on each side.

Almost There

Movement Three: Wall Supported Dumbbell Deadlift

How to do a Wall Supported Dumbbell Deadlift:

Step 1: Begin holding both dumbbells a foot from a wall, facing away from it.

Step 2: Place the left foot flat on the wall behind you with your knee at a 90 degree angle.

Step 3: Place your right foot straight underneath you with your core braced.

Step 4: Begin shooting your hips back so your chest falls forward with the dumbbells over the front of your ankle.

Step 5: Once the dumbbells reach the lower part of your shin, thrust your hips forward.

Step 6: Thrust your hips forward and pull down on your hamstrings until you’re standing.

Step 7: Repeat for reps on each side.

Single Leg Deadlift

How to do a Kettlebell Deadlift:

Step 1: Begin holding both dumbbells. Stand with your right foot facing forward. You're left behind ready to lift it up.

Step 2: Keeping your right knee slightly bent, lift your left foot off the ground. 

Step 3: Begin lowering the dumbbells by shooting your hips back.

Step 4: Your back should remain flat, core pulled in. You should be bending so that the dumbbells fall aligned with the front of your ankle.

Step 5: Once the dumbbells reach the lower part of your shin, thrust your hips forward.

Step 6: Thrust your hips forward and pull down on your hamstrings until you’re standing.

Step 7: Repeat for reps on each side.