Fitness

Unilateral Single Stiff Leg Deadlift

This will be the first exercise in a series of five exercises that The Fitz Factor will be highlighting.
All are highly effective and beneficial and can be easily modified slightly to benefit the most elite athlete, a later-age senior or an exercise novice just beginning an exercise program.

By far, in my opinion, the unilateral (single leg) stiff leg deadlift has to be one of the best and underutilized exercises not only for good strength and conditioning at all levels but for balance work for the older population.
And probably one of the only exercises that can be easily modified to fit the most elite athlete or later age senior.

Why do I like this exercise so much?

First it’s a very easy exercise to perform with little to no equipment.

It also strengthens the crossover or tie-in muscles between the lower glutes and upper hamstrings as well as the lower hamstring muscles that run straight through the knee joint which very few exercises can.

It also increases flexibility, balance and posterior chain strength in one simple movement.

Additionally, because this is a unilateral movement it will help in developing the strength of the weaker side of the body and allow you to use a lower amount of weight to achieve the same goal without overloading the spine.

Bilateral movements often cause one side of the body to work harder as we are wired to work harder with our dominant side unless asked to do otherwise.

First it’s a very easy exercise to perform with little to no equipment.

It also strengthens the crossover or tie in muscles between the lower glutes and upper hamstrings as well as the lower hamstring muscles that run straight through the knee joint which very few exercises can.

It also increases flexibility, balance and posterior chain strength in one simple movement.

Bilateral movements often cause one side of the body to work harder as we are wired to work harder with our dominant side unless asked to do otherwise.

Let’s take a look at the below videos and see how little change there is between the exercise being used for strength building as opposed to focusing purely on balance and strength.

In the first video you will see the exercise being used with no weight focusing strictly on balance.

If you’re a beginner stay close to something you can hold onto with your opposite hand until you are able to perform the exercise without holding on with perfect balance.

In the second video you will see the exercise being performed with weight.

You should only proceed with weight once you have mastered the exercise with no weight and without holding on.

In both examples you would ideally perform 3 sets of 12 repetitions.

Good luck and enjoy your new strength and balance!

Until next time…..

Ken