STAGGERED CROSS BODY DEADLIFT

The staggered cross body deadlift exercise is a unilateral strengthening exercise for lumbar stability and anti-rotational strength. Start by standing with one foot in front of the other and a weight in one hand. The target leg is the front leg which will be opposite to the hand holding the weight. Keep the core braced as you hinge forwards with a soft bend in both knees. Reach across the body with the hand holding the weight to the opposite leg until you reach mid-shin level. Straighten out the hips to return to starting position.

Muscles involved:

  • hamstrings

  • functional back line

    • latissimus dorsi

    • gluteus maximus

  • quadratus lumborum

  • erector spinae

  • obliques

    • internal oblique

    • external oblique

Related conditions:

  • sacroiliac joint syndrome

  • lumbar facet syndrome

  • QL strain

  • oblique strain

  • erector strain

Exercise videos

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Staggered Romanian Deadlift

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Seated Clamshell with Band