This is a combination of one-legged deadlift with back kick. Deadlifts are great for your hamstrings, butt and lower back. This one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.
Take one leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, bend from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch. Make sure you contract your abs, keep your core tight, to protect the back. At the T-pose stance, do a back kick with the same leg while keeping your balance on the other leg. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps for each side.
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1 comment:
Core workout, force it to function though standing and while synchronizing with other major muscle groups in your body. Performing this can give you an incredible full body workout though improving your body's ability to perform better in sports specific movements.
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