I’ve heard single-leg deads touted as the best “non-surgical butt lift.” My friend John Romaniello has said that the road to beautifully sculpted legs is “paved with single-leg exercises.” I completely agree. Training more single-leg, backside-focused exercises will most definitely lift your booty.
AND, apart from the obvious aesthetic value to the exercise, training single-leg deadlifts will also help you get stronger in your more typical two-legged deadlift and faster in your running stride.
HOWEVER, a single leg-deadlift is quite the advanced progression. You’ll want to master your regular kettlebell or barbell deadlift form, and exhibit exceptional single-leg balance before you start adding further complication and resistance to the pattern.
Maintaining balance across the foot is key for ensuring your glutes work properly
Hinging, as opposed to squatting is important for targeting that spot where your glutes separate from your hamstring to get that butt lift (OH YEAH, I see you girl)
And keeping your hips square is necessary to stabilize your pelvis and avoid stress that can lead to injury
So, as your #peachyqueen, I recommend you build competency in these three exercises, to ensure that you get the most booty gainz from your single-leg deadlifts. Spending 3-4 weeks a piece on each of these regressions can be a glute game-changer. 3x10-12 reps is a good place to start. You can always go heavier with less reps as you master the moves.
Valslide Single-Leg Deadlift
BONUS, if you spend some time polishing up these exercises instead of going straight to that single-leg deadlift right away, you’ll be well on your way to building a better booty. #sophisticatedstrength