Single leg deadlift
Advanced
Recommended Repetitions: 10-15 repetitions each leg
- Stand with feet together
- Raise the right foot slightly off the floor, and with control, hinge back with the hips to lower the arms and torso towards the floor, letting the right leg move behind the body
- Keep the left knee slightly bent
- Lower down until you feel a slight stretch in the back of your left leg
- Return back to the starting position by raising the torso back up, driving with the hips, and lowering the right leg
- Repeat on the other side
Warm up, cool down and stretch
Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:
- Walking
- Jogging on the spot
- Pumping your arms
- Shoulder rolls
- Controlled punches
- Circular ‘windmill’ arm movements in the air.
After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
