Fat Attack Exercise for Hips: One Legged Dumbbell Deadlift
You can make them even more challenging by lifting the back leg as you lower the torso, which will require balance as well as core strength.
Take your time with this move – you’ll probably find one leg and hip is shakier and less stable than the other. Start with a light weight like maybe 8 pounds, and practice your form before going heavy. The heavier the weight, the more your glute and hamstring is challenged, so keep that as your goal.
- Start by standing on your left leg with the right foot slightly back, resting on the toe.
- Hold a medium-heavy weight or barbell in front of the thigh in your right hand and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor. My suggestion is that beginners start with 8-10 lbs, intermediate level trainees start with 15 lbs, and more advanced trainees start with 22.5-25 lbs.
- Simultaneously lift the right leg up behind you as you lower the weight, taking the leg up to hip level. Your goal is to form a “T” shape.
- Squeeze the glutes of the left leg to pull back up. Repeat movement for 12-15 reps, then switch sides.
- Keep the movement slow and controlled. Keep your abdominals engaged while concentrating on keeping your balance.
If you are falling all over the place and unable to maintain your balance on one leg, keep the back toe on the floor. Advance to the full version of the exercise as soon as you can.
Deborrah
Veteran social researcher, relationship advice columnist, author and radio host. Author of hundreds of articles on American and black culture, gender issues, singles, dating and relationships. Author of "Sucka Free Love!" , "The 24 Types of Suckas to Avoid," "The Black Church - Where Women Pray and Men Pray," and "Why Vegan is the New Black" all available on Amazon.Com. Her unique voice and insightful commentary have delighted fans and riled haters for 20 years. Read her stuff on SurvivingDating.Com and AskHeartBeat.Com.
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