Cross Over Single Leg Deadlift

HipLegKneePosterior ChainCompound ExerciseFunctional Back LineHip StabilityLumbar Stability
Written By David Song

CROSS OVER SINGLE LEG DEADLIFT

This is a unilateral stability exercise for the posterior chain and lower body. Start by standing on one leg and brace the core to maintain a neutral spine. Hold a kettlebell with one hand and keep a light bend in the knees during the exercise. Hinge at the hips to bend forwards. At the end range of the motion, hand the weight over to your other hand. This motion is completed to introduce a source of perturbation. Perturbations are used to challenge lower limb stability. Slowly return back to standing position to complete a repetition.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

    • Calves

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

  • Intrinsic Muscles of the Foot

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

  • Plantar Fasciitis

  • Meniscus Tear

  • Hip Spine Syndrome

  • Glute Amnesia

  • Snapping Hip Syndrome

  • Yoga Butt

Exercise Equipment:

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