Friday feature: movement addition!

Are you new to exercise?

​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.

DOWNLOAD NOW

intro:

​Today we are talking about one of my absolute favorite movements, the single leg deadlift!  I have heard this move referred to as the "instant butt lift" and that is NO lie.

This movement helps you gain balance, flexibility, glute strength and coordination, all at once!  So how do we do it?

If you are brand new to the exercise, or need a refresher, start with NO weight.  This is a hard move, so master it without weight before moving on.

a single leg deadlift is a "functional movement"

All the exercises I explain in my exercise library are what trainers like to call "functional movements".  This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle.  These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!

I use these functional movements as the primary exercises in my workout plans.  If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out!  There's routines for every schedule, and you will never get bored from doing the same thing each week!

If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!  

CLICK TO START LIFTING WEIGHTS ON YOUR OWN

CLICK FOR A CONFIDENCE WORKBOOK

step by step:

First, firmly plant one foot on the ground, making sure your toes are pointing forward. TIP: slam you foot down on the ground a few times. This helps your brain focus on keeping that foot firmly planted. Once you have your foot set in place, slowly lower both hands down towards the ground as your other leg swings back in space. You want to imagine that your body (minus your planted leg) is a pendulum. This means that from your head to your heel makes a straight line and stays that way throughout the entire movement.

Reach down as far as you can, but ONLY to a depth where you can still keep your back FLAT. Do not let your shoulders round forward and do not let your hips tuck under. The knee of your planted leg is allowed to bend slightly, it should NOT be locked. As you gain more flexibility, you will be able to reach closer to the ground. Your shoulders need to stay parallel with the ground, DO NOT twist just to reach a bit farther.

Now that you are at the bottom of the movement, it is time to get yourself back up. Push through your heel to slowly bring yourself back up to standing. TIP: slow is pro! The faster you perform this movement, the easier it will be to lose your balance. By performing it slowly, you give your body extra time to react to your changing center of gravity. Once you are back to standing, feel free to set your foot down and regain balance. Continue your reps and then repeat on the other side!

If you feel your booty burning, you're doing it right!  Not sure how and when to incorporate this great glute move?  My workout cycles do the thinking for you!

LIKE THESE EXERCISE DESCRIPTIONS?  SIGN UP BELOW TO BE NOTIFIED WHEN I POST MORE!

Signup here:

Thank you!

You have successfully joined our subscriber list.

variations:

1. If you are having trouble with balance or keeping your leg extended in back of you, try performing the second part of the movement only.  Stand in front of a bench and reach down to place your hands flat on the bench.  While keeping your back straight, extend your leg back.  Then, push through your heel into the floor and bring yourself up to standing.  Place both feet on the ground, bend over again and repeat.
2. If performing the exercise without weight is too easy, try adding a dumbbell or two!  My favorite way to perform it is also the hardest.  As shown in the video, I am holding one dumbbell in the OPPOSITE hand as my planted leg.  An easier variation is to hold the dumbbell in the same hand as your planted foot.  You can also use two dumbbells, one in each hand.

conclusion and how to learn more:

Single leg deadlifts are one of the best ways to challenge yourself and build amazing glute activation, strength and size.  Sign up below to get even more FREE tips like this delivered straight to your inbox so you don't miss out.