Single-Leg Deadlift
Maintain a flat back. Keep your core tight. Keep your weight evenly distributed in your planted leg. Raise one leg straight behind you, keeping your toes pointed down, as you bend forward, hinging at the hips. Bend only as low as your flexibility allows. Pull yourself back to standing using the hamstring (the back) of your planted leg. Keep your head neutral.
Don’t
Reach for the floor by leading with your fingertips, which causes your back to round — instead, focus on keeping the back flat and hinging at the hips.
Try to touch the floor if your flexibility will not allow it. Alternate legs between each rep — stick to one leg per set, and then switch to the other leg for the next set.
Reverse Lunge
Start in a straight standing position. Step one foot backwards. Keep your front knee at a 90-degree angle. Keep your chest up. Distribute your weight evenly between front and back foot. Allow your back knee to lightly touch the floor. Push through your front heel as you stand up. Coordinate your arm movements so that your front arm pumps forward while the opposite leg lunges back.
Don’t
Shift the weight in your front foot to your toes. Allow your knee to travel beyond your toes. Allow your front knee to cave inward.
