Single-Leg Deadlift with Reach

Single-Leg Deadlift with Reach is an effective exercise that combines strength training with balance and flexibility. This exercise primarily activates the hamstrings, gluteus, and lower back muscles while improving core stability and body control. Incorporating the Single-Leg Deadlift with Reach into your exercise routine can help correct muscular imbalances and improve your overall functional strength.

Correct Execution of the Single-Leg Deadlift with Reach

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Shift your weight to your right foot and slowly lift your left foot back while keeping your leg straight.
  3. At the same time as you lift the left leg, bend at the hip and lower the upper body forward while extending the arms forward towards the floor.
  4. Lower your upper body until it is parallel to the floor or as far as your flexibility allows while maintaining a straight back.
  5. Hold this position for a short moment, then slowly return to the starting position by activating the glutes and hamstrings.
  6. Repeat for the desired number of repetitions, then switch to the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rounding the back: Make sure to keep the back neutral throughout the movement to avoid unnecessary strain on the lower back.
  • Rotation of the hips: Keep the hips parallel to the floor and avoid letting them rotate outwards, which can reduce the effectiveness of the exercise.
  • Lack of core stabilization: Engages the core muscles to maintain balance and control throughout the movement.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without weight to focus on balance and technique, or hold lightly against a wall or chair.
  • Advanced: Hold a dumbbell or kettlebell in the opposite hand of the standing leg to increase resistance and challenge.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and training goals. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your torso down and exhale as you return to the upright position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Deadlift with Reach:

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