vertical jump training

BW Single Leg Deadlift

This video demonstrates both the bodyweight single leg deadlift and the single leg deadlift using a medicine ball.

Best Use For Improving Vertical Jump

Single leg deadlifts are great for building strength in the glutes, hamstrings, and core, as well as building balance and stability of the joints. Like most single leg exercises the balance component and the unilateral nature of the movement transfers over pretty well to running and jumping. It can also be quite challenging even when using only your bodyweight for resistance.

Technique Tips

Balance on one leg, then bending at the knee and hips descend down before exploding back up using a forceful contraction from the quads, hamstrings and glutes. Try to add a brief pause at the bottom before coming back as powerfully as you can.

Alternative Exercises

Some good alternatives to the bodyweight single leg deadlift are

Single Leg Deadlift

Single Leg Deadlift with Power Jumper

Split Squat

Glute Ham Raise

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