Dumbbell single-leg deadlift

How to do this exercise

1. Step:1 Hold a dumbbell in each hand (or a single dumbbell in the hand opposite the supporting leg for more of a stability challenge).
2. Step:2 Stand on one leg, with the knee of the supporting leg remaining 'soft' (very slightly bent).
3. Step:3 Rock forward from the hips while lifting the free leg behind you, keeping the body and back leg aligned.
4. Step:4 Lower the weights down your supporting leg until your torso is almost parallel to the floor or you feel a maximum stretch in your hamstring.
5. Step:5 Keep your back perfectly flat and your hips 'closed' (parallel to the floor, don't let the hip of the lifted leg rotate upwards).
6. Step:6 Contract the gluteus and hamstring of the supporting leg to return to the upright position.
7. Step:7 Complete all reps for one leg before moving on to the other.