One Leg Deadlift

-In a single leg stance (i.e, right leg is planted) hold dumbbell or kettlebell in left hand.

-Bend over by hinging from the hip and maintain straight back bending.

-Start with small ranges of motion, then work to greater ranges.

-Place your trailing leg back on the ground after each rep if necessary.

-To facilitate the movement, extend knee and hip of non planted leg without hyper-extending your back.

TIP: You may want to practice this exercise without weight although the weight facilitates the proper pattern.

  Competency Criteria

 Knee remains slightly bent throughout exercise.

 Knee of planted foot does not bow in (valgus).

Planted foot does not roll inward (pronate).

 Weight is on the heel of the planted foot (heel does not rise off the floor).

No rotation occurs at the hips when descending toward floor, if your hips rotate, you may lack core stability and/or mobility.