Once you stand on one leg, you take away a base of support, Gentilcore explains.

You have to keep your hips level.

Even though youll be lifting lighter weight, that doesnt mean that the single-leg deadlift is an easy exercise.

Single leg deadlift exercise

Katie Thompson

Heres your literal step-by-step guide to mastering the weighted single-leg deadlift.

First, master the two-leg deadlift.

A one-leg deadlift is a pretty advanced movement, says Gentilcore.

Singleleg deadlift

Katie Thompson

Its not an exercise a beginner is going to do right out of the gate.

Think about the deadlift in its simplest movement pattern: the hip hinge.

Imagine pushing your butt back to the wall behind you, says Gentilcore.

Staggered Stance Deadlift

Katie Thompson

Work on this movement using just your bodyweight until you feel comfortable with it.

Doing so can cause your shoulders to round.

The only way the weight gets down is because you are hinging your hips back, he says.

Try this balance drill first.

Choose your equipment intentionally.

And theres a reason for thatholding one weight puts a different challenge on your balance.

The weight is unlikely to shift, which keeps me steady.

As for how much weight you should use for a single-leg dead?

Incorporate some single-leg deadlift modifications.

Then, keeping your knees slightly bent, youll hinge forward at your hips to lower the weight down.

After that, Gentilcore recommends thewall-press single-leg deadlift.

Then youll hinge forward.

Then you should be ready to take on the single-leg deadlift.

Check your form from a few different angles.

Traditionally, with a single-leg deadlift, your back leg should extend straight behind you.

Another little thing to take into account is your gaze.

Stick to what feels comfortable.

Yes, balance is important, but we also want to give progressive overload to the body.

You are still training the same muscleswe are just taking balance out of the equation, Gentilcore says.