Butt Fact: Strong glutes support the lower back and help prevent pain and injury.
As a variation of the deadlift, single leg versions add instability and single side strength training. Since there is no way to “cheat” or compensate for a weaker side, you will see quickly where you need to focus your attention. Your balance will also be tested and trained at the same time.
- Plant your left foot firmly on the floor.
- Slightly bend your left knee and bend your torso toward the ground while raising your right leg behind you.
- Keep your back flat, no rounding, and your rear leg straight. Your torso and raised leg should move in unison until they are parallel to the ground.
- Touch your shin or knee, depending on how stable and balanced you are. (You can start by touching your knee and as you get better at it, increase your reach.)
- Stand back up, keeping your back flat, and lower your leg at the same time.
- Repeat for 15 reps on one side, and then switch legs for 15 reps.
This is a difficult exercise to do correctly and you should practice it without weights until your form is perfect. Then add dumbbells or kettle bells in one or both hands to make it more challenging. This exercise has been referred to as a non-surgical butt lift and can really shape the glutes.