Single-Leg Pendulum Swing Deadlift

Setup

Standing on one leg, with the other leg lifted slightly behind you for balance.

Movement

1. Maintain a slight bend in your standing knee to ensure stability.

2. Hinge at your hips while simultaneously swinging your arms forward and down while the free leg swings back behind you as a counterweight.

3. Return to the starting upright position with control, drawing your knee and arms back to the center.

4. Keep your back flat and core engaged throughout the entire movement to maintain balance.

Tips

Focus on a single point in front of you to keep your balance. Keep your hips square to the floor rather than rotating them.