Single Leg Deadlift with Knee Lift
Target Muscle
Secondary Muscles
Equipment
Slowly lean forward while extending your free leg straight behind you, keeping your back straight and your core engaged. Your body should form a straight line from your head to your heel.
Lower your torso until it's parallel with the floor, or as far as you can comfortably go, keeping the weight in your heel of the standing leg.
Push through your standing foot to return to the upright position, while bringing your free leg forward into a knee lift, balancing on one leg.
Repeat the movement for your desired number of repetitions, then switch legs and perform the same number of repetitions with the other leg.
Pro Tip
**Focus on Balance:** This exercise is as much about balance as it is about strength. When you lift one leg off the ground, make sure to do it slowly and with control to maintain balance. Do not rush the movement. If balance is a challenge, start by using a wall or a chair for support. **Avoid Overextending the Knee:** When you come up and perform the knee lift, be careful not to overextend or lock your knee. This can put unnecessary strain on the joint and potentially cause injury. **Mind Your Hip Position:** A common mistake is to open the hip of the lifted leg, which can throw off your balance and alignment. Try to keep your hips square to the