The deadlift exercise is a traditional weight-training exercise for strengthening the buttocks and hamstrings, but there are several kinds of deadlifts. The Russian deadlift is a flat-backed version of a stiff-legged deadlift, meaning that you do not bend your knees into a squat position as you do during a bent-knee deadlift. The single leg version adds the element of balance as you only stand on one leg.
Benefits of the Single Leg Deadlift
The single leg deadlift, like other single leg exercises, does not allow one side to work harder than the other, which is possible when doing exercises on two legs. Each leg has to lift the weight independently with this exercise. Single leg exercises prevent and help fix muscle imbalances where one leg is stronger than the other. A significant difference in leg strength potentially leads to injury. Also, a single leg deadlift turns this leg exercise into a balance exercise. Any exercise on one leg challenges your balance. Balance training is an integral part of a complete strength-training program.
Muscles Worked
The gluteus maximus of the standing leg is the primary mover of the single leg Russian deadlift, but it is not the only muscle you use. The hamstrings and inner thighs, adductors, assist during the exercise. The erector spinae and quadratus lumborum of the lower back, the quads on the front of the thighs, and the traps, lats and levator scapulae of the back and neck stabilize the body to keep the leg stable and the back flat. The glutes of the lifted leg work to keep the leg up, too. The abs and oblique muscles also stabilize the body.
Exercise Technique
You can use dumbbells or a barbell to perform the single leg Russian deadlift. To perform a single leg Russian deadlift with a barbell, stand on your right leg with your arms straight against the front of your body and holding a barbell with your palms facing your thighs. Then, incline forward, keeping your right knee straight, and lift your left leg up until your back and legs are parallel to the floor with your arms perpendicular to the floor. Stand back up, and repeat on the other leg. To do the dumbbell variation, hold a pair of dumbbell with your hands in the same position, and follow the same instructions. There is no difference in the working muscles.
Regression
The single leg Russian deadlift is an exercise for improving leg strength as well as balance and stabilization. It is a progression from the two leg Russian deadlift exercises. If you find that balancing on one leg to perform a deadlift is too difficult for you, regress to the two leg variation to strengthen your legs and abs. Simply hold a barbell or a pair of dumbbells in your hands, and stand with your feet shoulder-width apart and parallel to each other. Incline forward, and follow the same directions for the exercise, just with both feet on the floor.
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