To do dead leg lifts (likely referring to single-leg deadlifts), slowly lower your body down while extending one leg behind you and lifting back up. Focus on proper form and balance.
Here's a breakdown of how to perform a single-leg deadlift:
- Starting Position: Stand tall with your feet hip-width apart. A slight bend in the knees is okay.
- Initiate the Movement: Hinge at your hips, keeping your back straight (not rounded). Simultaneously extend one leg straight back behind you. Imagine a straight line from the crown of your head to the heel of your extended leg.
- Lower the Torso: Continue lowering your torso toward the ground. You should feel a stretch in your hamstring of the standing leg. Maintain balance by engaging your core.
- Reach: You can reach your hand(s) towards the ground for added balance, but it isn't necessary.
- Return to Starting Position: Engage your glute and hamstring of the standing leg to pull yourself back up to the starting position. Maintain a straight line from head to heel throughout the movement. Keep the back straight.
- Repeat: Repeat on the same leg for the desired number of repetitions before switching to the other leg.
Important Considerations:
- Balance: Balance is key. Focus on a fixed point in front of you to help maintain balance.
- Core Engagement: Engage your core throughout the entire exercise to stabilize your spine.
- Hamstring Stretch: You should feel a stretch in the hamstring of the standing leg.
- Back Position: Maintain a straight back. Avoid rounding your back, which can lead to injury.
- Controlled Movement: Perform the exercise slowly and with control. Avoid jerky movements.
- Progression: Start without weights. Once you've mastered the form, you can add weight by holding dumbbells or a kettlebell.
- Listen to your body: if you feel any pain stop immediately.
By following these steps, you can perform single-leg deadlifts correctly and safely.
