Name: Single Leg Deadlift Touchdown
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 6 min 11 s

English captions

https://stream.mux.com/01dByAetNyaZ2ONxVo302ACl001azy4aAqWDSMlrlGG8qA.m3u8

Learn how to properly perform a single-leg deadlift touchdown exercise in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely enhance lower-extremity strength, improve balance and lumbopelvic stability, and support optimal hip and lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve performance, and restore optimal movement mechanics while reducing injury risk.

Introduction to Single Leg Deadlift Touchdown

Proper Form and Kinetic Chain Alignment

Common Mistakes and Form Adjustments

Addressing Overactive Muscles and Optimal Movement

Progressions: Adding Weight and Stability Techniques

Single Leg Deadlift Variations for Beginners

Single Leg Deadlift Touchdown

This is Brent, President of B2C Fitness, and we're going to discuss one of my favorite lower body resistance training exercises, the single leg deadlift touchdown. Now, the single leg deadlift touchdown is a great exercise for increasing glute max and glute medius strength, as well as intermuscular coordination. I'm going to have my friend Leanne come over and help me demonstrate this exercise. Now, the only difference in form between a deadlift and a single leg deadlift touchdown is the fact that you're on a single leg. I'm going to start Leanne, lining up her kinetic chain check points, feet parallel, her feet, knees, and hips are all in a straight line. I'm going to have her draw-in, squeeze her glutes, make sure she's not in and anterior pelvic tilt and squeeze her shoulder blades down and back, into a neutral position. To get her started on this exercise all I'm going to have her do is lift her foot an inch off the floor. She doesn't need to put her foot forward or foot back which is going to change the alignment of her kinetic chain, all we need to do is lift that foot slightly off the floor. Now, I'm going to have Leanne go ahead and reach down with the opposite hand of the leg that we're using. So the leg that's on the ground, the left leg, is the leg that's working, so we're going to go ahead and reach with the right hand. What that does, that opposite arm-leg reach, is force a little bit of an internal rotation of the pelvis so that we lower her gluteus medius, an external rotator of the hip, we inhibit her piriformis, and increase activity of this muscculature as she comes back. Now, a couple little form cues, as you'll see Leanne has a tendency to want to look at the mirror, we need to remind Leanne to keep her chin down. So go ahead and look at her foot as she goes down, and look up as she comes up. That'll keep her spine in nice, straight alignment. We're going to make sure she draws-in and she goes down, because we have a tendency to let that pooch out, and then she's coming back up I'm going to have her thrust her hips forward and squeeze her glutes. So that cue to thrust the hips forward to come back up will really increase gluteus maximus activity. Now, another form discrepancy you might see is the locked knee.  I want to make sure that I keep that knee soft to increase the activity of our musculature that reinforces triple extension mechanics, so our calves or quads, that will increase glute max and glute medius activity as well. So go ahead and keep that soft, reach down, touch down. Keeping a locked knee is going to increase strength on her MCL, LCL and PCL, those ligaments in our knee, as well as increase activity of our deep longitudinal subsystem, being our biceps femoris, sacrotuberous ligament, and erector spinae, and those are all of the overactive synergists we've been trying to get calming down in her corrective exercise work. So once again I'm going to to keep this knee soft. Thrust forward. That will make sure that the glute max and glute med stay the primary movers and stabilizers of this exercise. Now, one other thing I've seen that I want to go ahead and voice an opinion on, is I have seen a lot of straight leg, or at least the opposite leg is straight, single leg touchdowns. Now, what this does is this is going to increase hamstring activity on this side. There have been some research studies that show if activity increases on one side it will increase on the other. We just talked about how we don't want to start increasing biceps femoris activity because it'll become synergistically dominant for our glute max. Do that position one more time. It also increases the tendency of her rolling this way, as you saw she fell. That roll outward, that hip hike, is going to increase piriformis and TFL activity, once again, overactive synergists I don't want to get involved. Last but not least, this type of deadlift touchdown allows her to compensate and doesn't require optimal extensibility of her SI joint. So just by doing our single leg touchdown with feet next to each other, and a bent knee, good form, we can pretty much ensure that glute max and glute medius stay our prime movers, which are muscles that we need to get more active, and of course, have a huge benefit to any sort of performance whether it's weightloss performance, hypertrophy training or sports performance by increasing glute max and glute med strength. Now, if I was going to progress this exercise for strength, all I have to do is add a dumb- bell to this exercise. I could have her hold a dumbbell in this hand, and just keep increasing the load over time, keeping it at a rep range for strength. If I wanted to increase her stability, it's very easy to start adding proprioceptively enriched environments to the foot that's on the ground. We could start with a mat here. We could then go to two mats, an Airex pad, a half foam roll, or a disc. Now, if you would like to add this in, and somebody isn't quite ready for a full single leg touchdown, maybe because of extensibility or stability reasons, I could have Leanne just do a single leg touchdown, but only reach down to her knee. Make sure she's sitting back and then thrusting forward on the way up. Once she can do 10 without too much touching down, or 15, whatever the rep range goal is, I could have a reach down to her shin. As I increase her extensibility, do work for her postural dysfunction, she increases strength and stability, I could then have her reach all the way down over time. So there you go, that's our single leg deadlift touchdown. Thank you Leanne, for helping me out.

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Start with the client or patient assuming good standing form/posture.

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

 It may be especially important throughout this exercise, to instruct the client or patient on the maintenance of the medial longitudinal arch of the foot.

Have the client or patient lift the foot of the non-target leg about an inch off the floor (leaning to the right or left as little as possible).

Instruct the client or patient to maintain a soft knee in the target leg throughout the movement (this cue aids in optimizing recruitment of the glute complex and reducing reliance on the biceps femoris).

While maintaining a neutral spine, have the client or patient use the hand opposite the target leg, to reach toward the toe of the target leg (reach down with the hand on the same side as the elevated leg). This results in some internal rotation and adduction of the hip and increases the load on the gluteus medius and gluteus maximus.

Cue the client or patient to perform the drawing-in maneuver, squeeze the glutes, and "thrust the hips forward" to return to an upright position. (Note, "hip thrust" increases glute activation while decreasing reliance on the lumbar extensors.

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 Single-leg touchdown with non-target foot “lightly touching” the floor for additional stability.

 Increasing load, adding a band resistance for posterior pull on the pelvis, adding unstable loads or environments, incorporating scaption or curl-to-press for total-body (integrated) exercise progressions.

 Reaching toward the foot with the hand on the same side as the stance leg may promote compensation (abduction and external rotation of the femur).

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