(We show this move with a kettlebell, but you can easily swap in a dumbbell instead.) In addition to doing bilateral leg exercises with weights (i.e. moves using both legs), it's important to do unilateral (aka single-leg) moves, too. That way, you're making sure both legs can do their job separately as well as together. The single-leg deadlift targets similar muscle groups as the traditional deadlift, but focuses the work on one leg and glute while challenging your core strength and balance. Make sure you can perform this move without falling over (tougher than it sounds, trust us) and go at a slow, comfortable pace to maintain your form, especially if you're trying the single-leg deadlift for the first time.
- Stand with all your weight on your right foot. Hold a dumbbell in your left hand, and lift your left foot slightly off the ground.
- Keep your back flat and hips square as you lean your entire torso forward while simultaneously raising your left leg behind you and lowering the dumbbells toward the ground. Keep your core engaged throughout the move.
- Slowly lower your leg and lift your torso up to stand, returning to your starting position. That's one rep.
- Complete the same amount of reps on both sides.
