Moves/DB single leg high pull

DB single leg high pull

ID: 907

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Exercise Types:
Lower Step, Aesthetic
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
  3. 3. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.