Assisted Single Leg Exercise

Posted on February 10th, 2011 by Pamela

As I stated previously, single leg deadlifts are one of my favorite exercises.

I love the single leg strength and core stability that is required from the exercise.

Prior to learning the single leg deadlift, you should master the single leg reach, to assure that you are able to maintain your balance while moving through the range of motion. One trick to both the single leg reach and the single leg deadlift is your footwear. Truth is, those cushy running sneakers and cross trainers will give you a difficult time while trying to maintain your balance. Going barefoot or choosing a flat-soled shoe will help.

What happens if you severely lack the balance to do a single leg reach? How will you ever get to do single leg deadlifts?

I like to use either a set of rings or the TRX handles to help control your balance as you learn how to move through the single leg reach. Below is a photo that shows two hands helping to support balance while learning the single leg reach.

After you have successfully mastered moving through the motion by supporting yourself with two arms, simply drop down to one arm for support. I find that it is more comfortable if you use the opposite side arm from the leg that is planted on the ground. This also simulates the motion of a single leg deadlift.

Keep in mind that some of the upper body movement patterns will be different in the assisted variation from the unassisted variation of the single leg reach.

Once you master the single leg reach with good form, it will be time to move on to the single leg deadlift.