Now that you’ve mastered the deadlift, it’s time to add a bit more challenge. Taking it down to a single leg forces you to work on balance and core stability while still activating your glute and keeping unwanted pressure out of your knees.
For this exercise you are going to need a single dumbbell. Start by placing one foot on the ground and the weight in the opposite hand of the foot on the ground. Keeping your hips and shoulders square, hinge at the waist pushing your hips back to stretch your glutes and hamstrings. When you feel a deep stretch, squeeze you glutes and hamstrings to return to standing on one foot. Keep your weight in your heel and lift your toe slightly on the way up to ensure safe movement and no knee pain.
Your goal is to stretch then squeeze your glutes while remaining on one foot with your hips and shoulders squared. I would set a goal to perform do 3 sets of 10 reps. this movement is a great way to ensure both glutes are equally firing and you are overcoming any muscular imbalances you might have!
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