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