An alternate- or single-leg dead lift is an exercise that strengthens your hamstrings, the back of your upper leg, your lower back, your gluteals, and the front of your upper leg. You will also improve flexibility in your legs and lower back through performing an alternate-leg dead lift. As you gain balance and stability, your endurance will improve as your alternate-leg dead lift repetitions increase.
Start Position
An alternate-leg dead lift begins with a standing tall position. Your feet are positioned underneath your hips and your hands are resting on your hips. Your abdominal muscles are pulled in tight to support your back throughout the movement. Your shoulders are pulled down away from your ears to maintain proper posture.
Downward Movement
Shift your weight onto your left foot. As you inhale, lift your right foot behind you to approximately 6 inches off the floor. Your right leg will continue to rise toward the ceiling as you fold forward from the waist. Your left leg remains slightly bent as you place your hands on the floor slightly forward from your shoulders. Your middle fingers point straight ahead and your elbows are slightly bent. Position your head in line with your spine and focus on the floor 2 feet in front of you.
Upward Movement
To return to standing position, exhale as you tighten your backside and begin to lower your right leg. Your spine remains straight and your gaze remains straight ahead as you return your upper body to an upright position. Place your right foot onto the floor and return your hands to your hips.
Repetitions
For your next dead lift, shift your weight onto your right foot and raise your left leg behind your body as you fold forward. In order to strengthen your body, perform eight to 10 repetitions. Count one repetition when you complete the movement on the right leg and the left leg. As your strength and flexibility increase, perform two or three sets of the exercise.
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