One Leg Bodyweight Deadlift with Arm and Leg Extended
Expert Advice
Keep your core tight and focus on maintaining balance throughout the movement to engage the stabilizing muscles effectively.
How-to-do Steps
- Stand on one leg, keeping your standing knee slightly bent.
- Extend your opposite arm forward and the opposite leg backward, creating a straight line from your extended hand to your extended foot.
- Hinge at the hips to lower your torso and extended arm down towards the ground while keeping your back straight.
- Squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions before switching to the other leg.
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Muscles Worked
One Leg Bodyweight Deadlift with Arm and Leg Extended primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Secondary
Quads15%
Shoulders15%
Hamstrings15%
Chest10%
Abs10%
Calves15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Leg Bodyweight Deadlift with Arm and Leg Extended work?
One Leg Bodyweight Deadlift with Arm and Leg Extended primarily targets the Glutes. Secondary muscles involved include Quads, Shoulders, Hamstrings, Chest, Abs, Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Bodyweight Deadlift with Arm and Leg Extended?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Leg Bodyweight Deadlift with Arm and Leg Extended suitable for beginners?
One Leg Bodyweight Deadlift with Arm and Leg Extended is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
