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Try this exercise: single-leg deadlift

This is an excerpt from Triathlon Anatomy-2nd Edition by Mark Klion & Jonathan Cane.

Single-leg deadlift

Execution

  1. Stand on one leg while holding a kettlebell with the opposite-side hand.
  2. Keeping your back straight and a soft bend in your knees, begin to lean forward at the waist, performing a stiff-leg deadlift maneuver.
  3. As you bend forward, extend your free leg behind you for balance. Continue to flex at the hip until your torso is parallel to the ground.
  4. Return to the starting position. Repeat the motion for your set and then perform the same exercise on the opposite side.

Muscles Involved

Primary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)

Secondary: Erector spinae (iliocostalis, longissimus, spinalis), gluteus maximus, gastrocnemius, soleus, external oblique, internal oblique, transversus abdominis

Triathlon Focus

The single-leg deadlift works many posterior muscles, but primarily the hamstrings. This leads to greater power for riding and running.

Triathlon focus

Variation

Stability Ball Hip Extension

Lie on your back with both legs on a stability ball; for added difficulty, work one leg at a time as shown in the illustration. Straighten your body at the hips, engaging the glutes to raise your hips.