This exercise helps you learn to lift with your hips and a flat back by picking up one kettlebell with both hands from between your heels.
Single Leg Deadlift Body Weight
This exercise helps you learn to hinge at the hip on one leg, reaching the other leg straight back for balance and control.
- Starting Position:
- Standing
Start: Stand tall on one leg with a soft bend in that knee — roughly 5–20 degrees — and keep it there.
Action:
Reach the other leg straight back as you tip forward from the hip, keeping one straight line from that back ankle all the way up to your ear.
Point the back toes and imagine pushing something away behind you with that foot.
Drive the standing foot into the floor and keep your shoulders and hips perfectly level — don't let the back hip open up toward the ceiling.
Return to standing by pulling the back leg forward. Do your reps, then switch legs.
Feel: You should feel the standing hip and hamstring working, and your back staying long. If your back rounds or the hips twist, shorten the reach.
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This exercise helps you stretch the back of your leg using a band to lift it gently a little higher as the tightness eases.
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This exercise helps you learn to bend forward from your hips instead of your lower back, with your feet staggered to challenge each side.
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This exercise helps you learn to lift with your hips and a flat back by picking up two kettlebells from a stool with one hand on your lower back first.