What Is the Purpose of Wide Stance Deadlifts? The single-leg Russian deadlift, also called a stiff-leg deadlift, is different from a standard deadlift because you russian kettlebell single leg deadlift your knees straight during the movement, creating an exercise similar to the good morning.

The single-leg version offers some advantages over the two-leg version, challenging your body on more levels. Technique Stand upright and hold the weight with an overhand, shoulder-width grip. Take a small step back with your left leg and balance on the ball of your left foot — the front leg is the working leg in a single leg Russian deadlift. Inhale, push your hips back and lower your torso toward the floor. Keep your back straight and look in front of you, not at the floor. Equipment Use either a barbell or dumbbells for the single-leg Russian deadlift exercise. Dumbbells may be easier to balance because you can hold them close to the working leg.

They also allow you to adjust your grip, turning your palms so they angle in toward your working leg, instead of facing directly behind you. This places the forearms and wrists in a more natural position, which may be more comfortable for some lifters. Benefits Single-leg Russian deadlifts target the hamstrings with the lower back muscles acting as stabilizers. When you work both legs simultaneously, your stronger side may carry more of the load, eliminating some of the benefit to the muscles of the weaker leg. Working one leg at a time eliminates this asymmetry.

The single-leg version also challenges your balance and coordination, engaging more muscles as stabilizers. Precautions Do not force the weight past the point where you feel a slight stretch in the hamstring of the working leg. Depending on your level of flexibility, this stretch may occur around the knees or farther down the calf. Improper form places undue stress on the lower back and may cause discomfort or injury.