Deadlift Single-Leg (Medicine Ball)

A unilateral deadlift variation where you stand on one leg while holding a medicine ball, challenging balance and posterior chain strength.

Instructions

1. Stand on one leg holding a medicine ball at your chest with both hands.
2. Keep your chest up and core engaged as you hinge at the hips.
3. Lower your torso forward while extending your free leg behind you for balance.
4. Lower until your torso is nearly parallel to the ground or as far as balance allows.
5. Drive through your standing leg and contract your glutes to return to the starting position.
6. Complete all reps on one leg, then switch.

Tips

• Keep your standing leg slightly bent throughout the movement for stability.
• Maintain a neutral spine and avoid rotating your torso.
• The free leg can lightly touch the ground if needed for balance, but minimize reliance on it.
• Start with a lighter medicine ball to master the movement before progressing weight.
• This exercise is excellent for functional strength and single-leg stability.