One-Legged Glute Deadlifts - An Exercise That Will Kick Your Butt

[Phil]

One-Legged Glute Deadlifts - An Exercise That Will Kick Your Butt
By Nick Nilsson


Training Equipment

[mpintilie]

I tried it for the first time at the gym last week and oh man my ass was sore. One problem though, I noticed my lower back started taking over once I started getting fatigued. It's important to keep the back rigid and make sure the glute is doing the work. Body position is very important on this one. Height determines where you need to place your shin and foot in order to keep the strain off the lower back.

[Grounded]

This looks like it might be a good alternate for a glute-ham machine. Got'a give it a try.

[Phil]

Originally Posted by christina

Just be careful and not go too heavy. It could F your back up big time. If you got two good legs, I recommend using them at the same time.

c.

??? whats this based on?

Why do you think it could mess your back up any more then a two legged variety?

Sure you'll have to use less but I def wouldnt have someone not ever go heavy much the same as any one limbed lift like a suit case carry etc. In time I would say aim to go heavy and it will really help build that cross sectional core strength and in not really any more dangerous then using two limb just the same you need to progress slow like any new movement if its a stimulus your not used to start low and build to it over weeks.