One-Legged Squatting Dead Lift with Back Row
Move: Put your right foot about 12 inches in front of your left. Keep your spine straight and hinge over at the hips. Lower your hips toward the floor, keeping your body weight on the right heel. As you lower your hips, pull weights up with your elbows just brushing your waist. Return to starting position and repeat.
Repetitions: 12 with the right leg forward and 12 with the left leg forward. As you become stronger try to do this exercise with no weight on the back foot. When you perform the back row, finish the move by squeezing the shoulder blades together.
• Keep your body weight in the front heel. Do not let it drift into the front toes.
• Keep your back straight and your chest lifted. Do not round your spine.
• As you get stronger do this exercise with no weight on the back foot.