Difficulty level: Intermediate
Target Muscle: Hamstrings
Equipment: Dumbbell
Instructions for proper form
1. Stand on one leg with a slight bend in the knee of the standing leg. 2. Hold a dumbbell in the opposite hand of the standing leg, letting it hang at arm’s length. 3. Engage your core and maintain a straight back throughout the movement. 4. Hinge at the hips, lowering the dumbbell towards the ground while extending the non-standing leg back behind you. 5. Lower until your torso is parallel to the ground or as far as your flexibility allows. 6. Engage your hamstrings and glutes to return to the starting position by driving through the heel of the standing leg and bringing your torso back upright.
Common mistakes to avoid
1. Allowing the standing knee to collapse inward. 2. Rounding the back instead of keeping it neutral and straight. 3. Letting the dumbbell drop too low, which can lead to poor form and strain. 4. Losing balance by not engaging the core properly.
Benefits
Specific benefits of the exercise
Targets and strengthens the hamstrings and glutes while improving balance and stability on one leg. It also enhances core engagement and coordination.
Expected results and timeframe
With consistent practice, expect improved hamstring strength and balance within 4-6 weeks, along with enhanced overall lower body stability..
Who this exercise is best for
This exercise is best for individuals looking to strengthen their hamstrings, improve unilateral balance, and enhance overall functional movement, such as athletes and fitness enthusiasts.
Scientific studies supporting its effectiveness
Research has shown that single-leg exercises significantly improve proprioception and lower body strength, which is essential for athletic performance and daily functional activities.
Variations
Beginner modifications
1. Perform the movement without weights to get used to the balance and hinge mechanics. 2. Use a support, such as a wall or bench, for balance as you lower down.
Advanced progressions
1. Increase the weight of the dumbbell for added resistance. 2. Try performing the exercise with a deficit by standing on an elevated surface.
Integrations
Complementary exercises
Pair with exercises targeting the quadriceps such as squats or lunges for comprehensive lower body strength.
Super set recommendations
Combine with a Romanian deadlift or kettlebell swings for a super set targeting posterior chain strength.
Sample workout routines
Incorporate it into a lower body-focused workout consisting of squats, lunges, and calf raises. Perform 3 sets of 8-12 reps per leg.
Exercise combinations
Combine with single-leg squats or step-ups for a more complete lower body workout targeting various muscle groups.
Best time to do this exercise in your workout
Ideal to perform towards the beginning of your workout when muscles are fresh, or as part of a strength training circuit targeting lower body.