PurMotion Renegade Single Leg Deadlift

The Renegade is very versatile and it works great for the Single Leg Stiff Legged Deadlift.  This exercise strengthens the glutes and hamstrings, incorporates balance and core stability and can be done by itself or as part of a circuit.  Having said all that, it’s really all about hip motion.

Set up with your working leg (the one staying on the floor) bent slightly, your chest out and your chin tucked.  Hold the bar (with the War Hammer handle attached) in the hand opposite the working leg.  When you start to move, think of your body as a long straight line from ear to the ankle of the moving leg.    Hinge until you feel a stretch in your hamstring, then pull back up.  Avoid reaching towards the floor; that will pull your shoulder forward and take you out of alignment.  Most of all, make sure to keep your back flat!

Start off using low resistance to acclimate to the exercise, unless you enjoy walking awkwardly for several days post-workout!

Try out this and other functional training exercises in-person! Register for a free PurMotion demo session.

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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