1 Leg Balanced Deadlift

1 Leg Balanced Deadlift, using no weight:

• Stand and balance on one leg, lift the other leg slightly up in the air.
• Lean forward bringing your free leg up behind you as you reach down with both hands attempting to touch the ground.
• Use the leg your standing on to help pull yourself back up into a standing position again, in the beginning put your foot down and rest it for a second or two, as you get more advanced try to keep your free leg up at all times to challenge your balance even more.
• Keep repeating the movement on the same leg until you are fatigued or have finished the proper number of reps, then switch to the other leg.

 

1 Leg Balanced Deadlift, using 1 weight in 1 hand:

• Start the exercise by holding onto a weight with one hand and balancing one foot ( it doesn’t matter which foot).
• Lean forward bringing your free leg up behind you and reaching down for the ground with the weight.
• Focus on using the leg your standing on to help pull yourself back up into a starting position, and then switch hands and repeat the movement but stay on the same leg.
• Keep repeating the movement alternating which hand the weight is in until you are either fatigued or have finished the proper number of reps. Then switch to the other leg.

 

1 Leg Balanced Deadlift, using 2 weights in both hands:

• Start this exercise with a weight in each hand and balance on one foot.
• Lean forward bringing your free leg up behind you as you reach for the ground with both weights.
• Focus on using the leg your standing on to help pull yourself back up into a standing position.
• Keep repeating the movement on the same leg until you are either fatigued or have finished the proper number of reps. Then switch to the other leg.