CORE MAGAZINE MARCH ISSUE 2022 - 2

2. Single-Leg Deadlifts
Aim for 10 to 12 reps on each side, and 3 to 4 sets
How To Do Single-leg Deadlifts:
Stand tall with your feet hip-width apart.
Use a loose grip to hold a YBell in your right hand or a double grip if you’d
prefer to carry it with both hands. This is your starting position.
Keep a soft bend in your left knee. Slowly shift your body weight to your
left leg and hinge forward at your hips, extending your right leg behind
you while lowering the YBell toward your left foot.
Lift your extended right leg and pitch your body forward until your body
forms a “T” shape. Your arms should be hanging straight down. Hold this
position for 2 to 3 seconds.
Contract from both your glute and hamstring to pull yourself upright and
lower your extended right leg back to the ground. As you lower, stop
before your back or hips come out of alignment. This is one rep.
Pro Tip:
Keep a straight spine throughout the movement, and avoid moving your
hips to the sides to keep your body in alignment.
Progressions:
Like the glute bridge, there are many ways to progress this movement.
My favourite progression is with weight. You can start this movement
with no weights, then add in a single Small YBell, and ultimately progress
to two YBells. When using weights, you’ll need to keep your shoulders
pitched towards the spine to avoid rounding your spine.