{"id":5976,"date":"2021-05-14T19:26:53","date_gmt":"2021-05-14T19:26:53","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=5976"},"modified":"2021-06-14T20:34:05","modified_gmt":"2021-06-14T20:34:05","slug":"single-leg-deadlift-form-tips","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/single-leg-deadlift-form-tips\/","title":{"rendered":"Single Leg Deadlift: Form Tips"},"content":{"rendered":"\n<p>Single leg deadlifts are one of my favorite lower body exercises. This unilateral hip hinging exercise strengthens the posterior chain muscles, and improves balance. Unfortunately, very few people execute this movement correctly, so they do not reap the many benefits.<\/p>\n\n\n\n<p>When you are performing single leg deadlifts, these key points in form are what you want to look for. I could have included many more points.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"803\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_6142.jpg?resize=750%2C803&#038;ssl=1\" alt=\"\" class=\"wp-image-5978\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_6142.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_6142.jpg?resize=280%2C300&amp;ssl=1 280w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n\n\n\n<p>1\ufe0f\u20e3 The hips are well behind the knee (due to hip hinging movement).\u2063 Perform the hinge by pushing your hips backwards. Imagine a rope is pulling your hips backwards, or that you are pushing your hips backwards against a wall.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">2\ufe0f\u20e3 The back is flat. No rounding or hyperextending. \u2063<\/p>\n\n\n\n<p>3\ufe0f\u20e3 The arms are rigid and lats are engaged. Imagine you are crushing something in your armpits.\u2063<\/p>\n\n\n\n<p>4\ufe0f\u20e3 The weights are kept close to the leg and are not drifting ahead.\u2063 Keep both arms in line with your armpits.&nbsp;<\/p>\n\n\n\n<p>5\ufe0f\u20e3 Tripod foot base. The heel and base of the big and baby toes are in constant contact with the floor. Imagine you are suctioning or screwing your foot into the floor.\u2063<\/p>\n\n\n\n<p>6\ufe0f\u20e3 The knee is roughly above the heel and the shin is in a relatively vertical position. The knee is in line with the foot, and is not collapsing inside or outside of the foot. Maintaining the tripod foot base will REALLY help.&nbsp;<\/p>\n\n\n\n<p>7\ufe0f\u20e3 The non-working leg is close to the midline of the body. \u2063This will really help with balance. You can modify the exercise by shortening the lever and keeping the non-working leg bent at 90 degrees.<\/p>\n\n\n\n<p>8\ufe0f\u20e3 The muscles in the non-working leg are engaged. Contract the quads and glutes on this side. This leg should not be loose!<\/p>\n\n\n\n<p>9\ufe0f\u20e3 The head, torso and hips are in a stacked position (I often use a canister analogy). In the bottom position the torso and hips are square to the floor and are not rotating.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-24.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6473\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-24.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-24.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Single leg deadlifts are one of my favorite lower body exercises. This unilateral hip hinging exercise strengthens the posterior chain muscles, and improves balance. Unfortunately, very few people execute this movement correctly, so they do not reap the many benefits. When you are performing single leg deadlifts, these key points in form are what you want to look for. I could have included many more points. 1\ufe0f\u20e3 The hips are well behind the knee (due to hip hinging movement).\u2063 Perform the hinge by pushing your hips backwards. Imagine a rope is pulling your hips backwards, or that you are pushing your hips backwards against a wall.&nbsp; 2\ufe0f\u20e3 The back is flat. No rounding or hyperextending. \u2063 3\ufe0f\u20e3 The arms are rigid and lats are engaged. Imagine you are crushing something in your armpits.\u2063 4\ufe0f\u20e3 The weights are kept close to the leg and are not drifting ahead.\u2063 Keep both arms in line with your armpits.&nbsp; 5\ufe0f\u20e3 Tripod foot base. The heel and base of the big and baby toes are in constant contact with the floor. Imagine you are suctioning or screwing your foot into the floor.\u2063 6\ufe0f\u20e3 The knee is roughly above the heel and the shin is in a relatively vertical position. The knee is in line with the foot, and is not collapsing inside or outside of the foot. Maintaining the tripod foot base will REALLY help.&nbsp; 7\ufe0f\u20e3 The non-working leg is close to the midline of the body. \u2063This will really help with balance. You can modify the exercise by shortening the lever and keeping the non-working leg bent at 90 degrees. 8\ufe0f\u20e3 The muscles in the non-working leg are engaged. Contract the quads and glutes on this side. This leg should not be loose! 9\ufe0f\u20e3 The head, torso and hips are in a stacked position (I often use a canister analogy). In the bottom position the torso and hips are square to the floor and are not rotating.&nbsp; Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW<\/p>\n","protected":false},"author":1,"featured_media":5982,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,34,33,20],"tags":[500,439,436,446,428,107,159,160,148,52,158,360,77,432,359,141,361,415,414,491,426,434,492,433,46,82,502,625,443,754,536,747,294],"class_list":["post-5976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","tag-athlete-training","tag-balance-exercises","tag-balance-training","tag-balance-training-for-runners","tag-eccentric-training-hamstrings","tag-fitness-advice","tag-fitness-blog","tag-fitness-blogger","tag-fitness-business","tag-fitness-coach","tag-fitness-tips","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-exerciss","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-women","tag-meghan-callaway-fitness","tag-online-fitness-coach","tag-personal-training","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-sports-training","tag-strength-training","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Single Leg Deadlift: Form Tips - Meghan Callaway -<\/title>\n<meta name=\"description\" content=\"Single leg deadlifts are one of my favorite lower body exercises. 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Unfortunately, very few people execute this exercise correctly, so they do not reap the many benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/single-leg-deadlift-form-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-14T19:26:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-14T20:34:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_5601.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2345\" \/>\n\t<meta property=\"og:image:height\" content=\"1803\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Single Leg Deadlift: Form Tips\",\"datePublished\":\"2021-05-14T19:26:53+00:00\",\"dateModified\":\"2021-06-14T20:34:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/\"},\"wordCount\":364,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/IMG_5601.jpeg?fit=2345%2C1803&ssl=1\",\"keywords\":[\"athlete training\",\"balance exercises\",\"balance training\",\"balance training for runners\",\"eccentric training hamstrings\",\"fitness advice\",\"fitness blog\",\"fitness blogger\",\"fitness business\",\"fitness coach\",\"fitness tips\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring exercises for women\",\"hamstring exerciss\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for females\",\"hamstring training for women\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for men\",\"hamstring workouts for women\",\"meghan callaway fitness\",\"online fitness coach\",\"personal training\",\"running exercises\",\"running training\",\"running workout\",\"running workouts\",\"sports training\",\"strength training\"],\"articleSection\":[\"Fitness\",\"Glute Exercises\",\"Hamstring Exercises\",\"Hip Hinging\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/\",\"name\":\"Single Leg Deadlift: Form Tips - Meghan Callaway -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/single-leg-deadlift-form-tips\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/IMG_5601.jpeg?fit=2345%2C1803&ssl=1\",\"datePublished\":\"2021-05-14T19:26:53+00:00\",\"dateModified\":\"2021-06-14T20:34:05+00:00\",\"description\":\"Single leg deadlifts are one of my favorite lower body exercises. 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