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How to Do a Single Leg Dead Lift for a Sexy Legs Workout

Learn how to do the single leg dead lift from personal trainer Mindi Smith in this Howcast sexy legs workout video.

Transcript

A great toning exercise is a single leg deadlift. Basically, you're going to choose a weight that's a moderate weight. Basically, it's something that's not too heavy but not too light, something that you're going to feel a burn by the end of the set.

So, we're going to be on one leg, and this is going to be all about your balance and your core stability. We're going to be working the glut, the hamstring, and the quad. As I turn to the side, I'm going to show you. Okay. So, the weight is going to be right down in front of you. You're going to be on one leg; one leg is behind you. So, as we come down, we're going to keep our shoulders back, and our core's tight, our back is flat. We don't want it around your shoulders.

So, we're going to come down, and notice how my shoulders are back, my core's tight, and my back is flat. We never want to round. A lot of people, that's their mistake: you'll see them trying to reach the floor, and they'll round their shoulders down. You never want to do that.

Basically what you want to do is you want to feel a stretch in the hamstring, so you don't want to go down too far. It's not about reaching the floor, what it's about is about feeling the stretch in the hamstring. Even if you come down this far, if you feel the stretch that's enough. Come up, down, come up.

And then, switch legs. Same thing. Basically, you want to do 15 to 20 wraps each side, about two to three sets. Feel a good stretch, make sure that your back is flat, come up, core tight, and there you go. That's a great tone exercise called the single leg deadlift.

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