2023-07-24 14:03:42
Including the one-legged deadlift in your routine brings countless benefits and is one of the variations that you must learn to execute to get the most out of your glutes, stabilizers and balance.
Deadlift with dumbbells for glutes and hamstrings step by step
To do the exercise correctly you must master the pattern of hip hinge,
Given that the movement starts from this hip flexion and an alignment must be maintained from the heel of the leg that rises behind to your crown. To do this, you have to think about the stabilizing muscles of your spine, that is, your dorsal area must be connected at all times.
Strong and stable kickstand: all the force will be exerted with the gluteus medius and femoris of the supporting leg.The supporting leg must not be blocked.The other leg extended slightly behind, with the foot slightly flexedactive: the tip of the foot always points towards the ground.The active dorsal area: holding the dumbbells in each hand and avoiding rounding the shoulders forward. (the scapulae always want to touch each other).From that starting position, we bring the hip back: the body and leg move with a pendulum movement maintaining a straight line.
Execution of the movement
coming down phase: the arms must remain parallel to the body, without taking them forward. The biceps femoris is stretched, and the trunk does not flex forward.ascent phase: the supporting foot pushes the ground to rise, thus contracting the hamstrings and gluteals; the gluteus medius is activated to maintain the stability of the knee of the supporting leg.
Muscles Involved in the Single Leg Romanian Deadlift
The unipodal work allows to develop an improvement in the core stability and balanceTherefore, the action of the middle area and the stabilizing muscles of the trunk are especially important.
On the other hand, the intrinsic musculature of the foot, since by decreasing the base of support it is activated to maintain the stability of the ankle.
As in the conventional Romanian deadlift, this one-legged dumbbell deadlift works the muscles of the posterior chain:
Femoral Biceps.Hamstrings (semitendinosus and semimebranosus).The entire posterior musculature of the leg of the foot provides extensive support for the hip.gluteus mediusLatissimus dorsi and spinal extensors.
Common mistakes when doing unilateral deadlifts
Bad spine position: bend only the trunk forward without movement of the hip, compromising the lumbar region.look ahead: flexing the cervical girdle without maintaining its alignment with the rest of the spine.Excessive bending of the knee of the supporting leg: thus limiting the concentric action of biceps femoris.Poor foot placement of the supporting leg: rotated out / in, as it prevents correct alignment.
What are the benefits of the one leg deadlift?
This variant of the one-legged Romanian deadlift favors core stability and balance work, improves the strength of your feet and ankles, and also works the posterior chain.
This exercise allows to work on possible decompensations and/or avoid them. On the other hand, less stress is placed on the lumbar spine (for this, the technique of execution of the exercise must be mastered).
In most daily gestures, as well as in the practice of the vast majority of sports, the movements are unilateral, so the transfer of force towards these gestures will be greater and therefore will allow more efficient movements.
This single leg deadlift has been shown to significantly improve lower limb strength. without the use of high loads as in the conventional.
Variations you can perform in the deadlift on one leg
It can be done with different implements: 2 dumbbells on each side, one kettlebell held with both hands, one dumbbell/kettlebell on the contralateral side…
Since single-leg exercises require good stability and balance, it is recommended that you work on the basic pattern of this exercise without loads at first in order to progress.
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