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 keep your knees straight during the movement, creating an exercise similar to the good morning. The single-leg version offers some advantages over single leg russian squat 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. Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois. Do Deadlifts Give You Big Thighs? By using our site, you agree to our cookie policy. This article was co-authored by Michele Dolan.
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002. There are 24 references cited in this article, which can be found at the bottom of the page. Single leg squats, sometimes referred to as pistol squats, are a great exercise that will increase the resiliency in your legs. In addition, they can help build mobility, as well as improve your balance and stability. Single leg squats target your glutes, hips, and quad muscles.
Sit on a bench, chair, or box that has clear space around it. You start this exercise in the sitting position. You’ll be using your chair or box to assist you in performing the squat. Make sure to clear all space around your exercise area to avoid injuring yourself or breaking something in your house. Choose a surface that is a little taller than knee height. Extend your arms straight out, in front of your body. You can interlock your fingers together or just hold them out in front of you.
Make sure that when you are doing the squat that your arms stay straight out and don’t dip or raise while you perform the exercise. Put one foot flat on the ground with your knee bent. Your foot should be firmly planted on the ground with your toes pointed forward. Make sure that your heel does not raise off the ground. Extend your other leg out straight in front of you. Keeping your one leg bent, extend your other leg out in front of you and do not bend your knee. Your toes on your extended foot should point up at an angle towards the ceiling.
