Moves/DB bulgarian single leg deadlift

DB bulgarian single leg deadlift

ID: 888

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
Ankle/Calf Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Add a band around the hips for accommodating resistance at the top where the lever arm decreases.

Common Problems:

Hyperextending at the top — cue rib cage down and glute squeeze rather than a backward lean.