Technique
- Stand on one leg, keeping a slight bend in the knee, with the other leg extended behind you for balance.
- Hold a Dumbbell in each hand.
- Hinge forward at the hips while simultaneously lifting the free leg behind you.
- Lower the weights towards the ground, maintaining a straight back.
- Return to the starting position by engaging your glutes and hamstrings.
Form tips
- Keep your back straight, avoiding rounding or arching during the forward hinge.
- Focus on a slow and controlled descent and ascent, avoiding using momentum.
- Ensure proper balance by keeping your hips squared and facing forward.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Neck
- Quadriceps
- Legs
- Back
- Shoulders
- Pelvis
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Balance
Calisthenics skills
Other disciplines
Joint movements
Progressions
Nordic curl
Advanced
Single kettlebell one-leg clean
Intermediate
Single dumbbell one-leg clean
Intermediate
One-leg deadlift knee crunch
Intermediate
Regressions
Romanian deadlift
Novice
Variations
One-leg deadlift
Intermediate
One-leg hinge
Novice
Back scale
Novice
View Similar Exercises
View Similar Exercises
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Overhead lunge
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Weighted pistol squat
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Weighted deep lunge
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Lunge and press
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