Fit Villains: Selfish, Shameless, Sassy, Fitness.

Single Leg Deadlift, with Curl ‘N’ Row

I’m obsessed with single leg deadlifts. For a girl who prefers home workouts, they add challenge and difficulty using the equipment I already have. They work your butt, hamstrings, core and inner thighs (plus help with balance and coordination). The modification above also targets your upper body and back.

I’m using a sandbag here, but you can swap it for dumbbells (or just body weight). If using body weight, contract your muscles as though you have dumbbells in your hands, and squeeze/think about the muscles you’re using.

How To Do It:

A. This one starts with a one leg bicep curl (curl the dumbbells up while balancing on one foot). After the curl, keep your leg up and bend/hinge at the hips to bring your chest parallel to the floor. Keep a slight bend in the standing leg.

B. Perform a row, scraping your elbows up past your back. Keep them close to your body and squeeze your shoulder blades as you row. Focus on a spot in front of you to help with balance.

C. Using your glutes and keeping core tight, come back to standing, balancing on one leg. Avoid using your back to do the lifting: keep it flat and focus on your hips/glutes. Repeat, starting with the bicep curl.

Try to work up to 10-12 consecutive per leg! Beginners can tap the back leg down on the floor for balance instead of keeping it lifted.

Highly recommend getting your hands on a sandbag!