Single-Leg Deadlift with Bent-Over Row

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What it does:

  • The deadlift does wonders for the hamstrings and glutes. Adding the rowing action incorporates your back muscles and biceps, along with – you guessed it – the core.

How to do it:

  • Standing with a weight in each hand, put your weight on one leg, leaving the other leg slightly bent behind you for stability.
  • Keeping your core engaged, back flat and chest forwad, slowly lower the upper body down toward the floor, lowering the weights toward your shins. Keep your core tight and back flat throughout the movement. Feel a stretch in your glutes and hamstrings as you near the bottom of the move, and drop your upper body parallel until it’s parallel to the floor.
  • As you lower your torso toward the floor, do a row with the dumbbells: Squeezing your shoulder blades together, bring the weights up and back until your arms form a 90-degree angle, keeping the weights near your ribcage.

Beginners:

  • Once again, it’s a good idea to practice both moves individually and without resistance before combining them and adding weight: So practice just the deadlift movement, and just the bent-over row movement, before doing them together.
  • You can also try keeping both feet flat on the floor as opposed to doing the single-leg approach.

Advanced:

  • Lift your back supporting leg off the floor as you lower into the deadlift. Squeeze your glutes and try to form a straight line from head to toe.
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