Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
An effective single-leg exercise for developing glute strength and increasing the workload of the hip extensors.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand on your working leg with your feet hip-width apart and lift the opposite leg slightly behind you so your working knee is almost straight but not locked; hold a dumbbell in the hand on the same side as the working leg (ipsilateral).
- 02
Grip the dumbbell, pull your shoulder blades back and down, and keep your lower back neutral.
- 03
Brace your core and keep your chest up before starting the movement.
- 04
Hinge forward at the hips while keeping your back neutral, lower the dumbbell along the front of your thigh, and raise your free leg until it is in line with your torso.
- 05
Return to a standing position by extending your hips in a controlled manner and squeeze your glute at the end of the movement, then repeat for the desired number of repetitions.
How to get started at the gym
§ 03 · SisuLiftDumbbell Ipsilateral Single Leg Stiff Leg Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your core braced throughout the movement and avoid rounding your back. Use a lighter weight and controlled movements if your balance is limited.
An effective single-leg exercise for developing glute strength and increasing the workload of the hip extensors.
More exercises: Hamstrings
§ 05 · Same muscles
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