Let’s do some butt lifting
Hello,
Low & behold it’s not the deadlift or leaping lunges but is a single leg deadlift. Therefore, I started incorporating that move into workouts.
My favorite exercise is the traditional deadlift with a heavy kettlebell or bar. However, it’s my opinion, the benefits & versatility of the single leg deadlift outweigh those of the traditional deadlift. The single leg deadlift should be in everyone’s training arsenal.
- Right from the start you learn how to root your bare foot to the ground and hinge in a pattern that fires up the entire posterior chain.
- This exercise creates a phenomenal butt or arse as the Brits say.
- And a smoother, tighter appearance of your asset.
How do I do a Single-Leg Deadlift You Ask?
- Root your foot by gently stomping your foot on to the ground. In order to complete a successful rep you must have all 5 toes on your stabilizing leg and your heel firmly planted on to the floor.
- Slowly hinge your hips back while also hinging your knee until you have a very flat back. (No rounding of the back is permitted!)
- The moving leg should be straight out behind you, with minimal knee bend to keep your spine aligned properly. Remember that the torso and the back leg have a seesaw relationship so the higher your back leg goes, the lower your chest goes, being careful to never let your chest drop lower than your hips.
- As you hinge back and sit deep in to the single deadlift position, feel for the bell that is placed right outside your stabilizing foot. Note: Do not look down at the bell. Your vision should be straight ahead or on the floor about 4 to 6 feet in front.
- Firmly grip the handle of the kettlebell, make sure your shoulder is pulled back so your lat engages properly during the entire movement.
- Hinge your hip forward while bringing the bell with you. Lock out your stabilizing leg and squeeze your glute.

- Start with this “grind” lift exercise at the beginning of your training session so you feel very fresh when attempting this exercise, especially if you’re a beginner. You’re more likely to get injured if you perform this exercise when you’re already fatigued.
- Beginners should focus just on the movement pattern alone, with no weight at all. Reps 10 per side when learning the pattern. Progress to 6 per side with a light weight.
- Intermediate and Advanced trainees can use heavier weight, whether it be with one or two kettlebells. The suggested rep range for moderate to heavy (weighted) Single Leg Deadlifts is 6 reps per side.
Full-Body Beginner Workout
- Elevated/Incline Push-up x 6-10 reps
- Single Leg Deadlift x 6- reps per side (Progress to light weight x 10 reps per side)
Perform both exercises back to back with 60 seconds rest in between. Repeat 2 times (total 3).
- Inverted Row x 8-10 reps
- Goblet Squats x 8-10 reps
- Weighted Glute Bridge x 8- 10 reps
Perform both exercises back to back with 60 seconds rest in between. Repeat 2 times (total 3).
Full-Body Intermediate/Advanced Workout
- Push-ups x 6 reps
- Single Leg Deadlift x 6 reps per side
Perform both exercises back to back with 45 seconds rest in between. Repeat 3 times (4 total).
- One Arm Rows x 6 reps per side
- Goblet Squats x 6 reps
- Heavy Swings x 10 reps
Perform both exercises back to back with 45 seconds rest in between. Repeat 3 times (4 total).
Learning safe, proper technique is one surefire way to ensure you get the most out of your training program and stay injury-free.
If you’re looking for a little more guidance with your workouts and exercise technique, I can help!
If there’s a topic you’d like more information on or if you have a question, email me here ==>>. Never hurts to ask . . . and it’s FREE information.
Until next time, stay peachy and join us on the road to OUTSTANDING!
Jessica Beardsell
FIt50andFab, LLC
Personal Trainer
Nutritionist