K3 | Single Leg Deadlift

K3 | Single Leg Deadlift


This exercise is a progression of hamstring deadlifts. It is more challenging as it requires balance and stability of the pelvis and hip one one leg, which works the hamstring more as well as functional training for the posterior chain


Keeping a neutral spine, shift weight onto one foot. Make sure that your hip bone on your non weight bearing side does NOT drop lower than the other hip bone as you take your foot off the ground. Make sure your pelvis stays facing forward and not rotated. Breathe IN and slowly lower the weight straight down, keep your spine in neutral and bend at your hips/ sticking your bottom out. DON'T let your pelvis drop on one side/ hitch or rotate as you lower forward. Make sure that your knee stays facing straight ahead. Breathe OUT and return, focussing on your glutes and hamstrings. Don't lose neutral or over-arch back. Repeat with the other side, do more on weaker side.

Special Notes
Progressions: Increase difficulty by adding weight to the bar (start light and work up) or use theraband for resistance, and then a BOSU