This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.
Single Leg Deadlift Body Weight
This exercise helps develop single leg stability and pattern the single leg deadlift.
- Starting Position:
- Standing
Perform the single leg hip hinge by reaching back with the one leg and creating a straight line from the ankle to the ear and maintaining plantarflexion at the end range. Imagine trying to push something away with the back foot while keeping it as straight as possible.
Maintain spinal alignment with lat engagement as you drive the static foot into the ground and the knee maintains a five to twenty-degree bend. The shoulders and hips should remain perfectly level and symmetrical.
Related Exercises
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This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.
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This movement improves hip mobility and repatterning of the leg raise, removing the need for full hip extension on one side to reduce compensation.
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This is an exercise to improve strength in the deadlift and serves as a preparation drill for the double arm swing.