Single Leg Deadlift With Aqua Dumbbells

Single Leg Deadlift in the Pool

single leg deadlift is a land exercise which can also be done in the pool. Except in the pool this move gives a different effect. While both land and water variations help improve balance and strength, the water version is easier and more fun to perform. The aqua deadlift also works different muscle groups. 

​Introduction

​In this exercise, we will use aqua dumbbells to perform a single leg deadlift. This exercise is challenging and requires high core strength, as well as balance and coordination. It is also good for toning your muscles.

​How to Perform

​Starting Position:
Begin with your feet flat on the floor. Hold aqua dumbbells by your sides. Stand with your back and neck in a neutral position. 

Action:
Standing on one leg, lean forward until your chin almost touches the water surface. Put the dumbbells under your chest. Your other leg should stretch back as far possible. While balancing on one leg, bend your arms and push the dumbbells down as deep as you can. Return to the starting position. Repeat on the other leg. 

Breathing:
Inhale as you lean back and exhale as you push the dumbbells.

​Muscles Used:

​This exercise primarily uses the hip and back muscles. It also works your abdominal muscles as you lean forward.

​Benefits:

​The single leg deadlift is a popular exercise that works the lower back, hamstrings, and glutes. The single leg deadlift is especially effective at increasing mobility in the hips. It also increases strength, balance, and coordination. Because this exercise is done with a single leg, it also increases core stability.

​Variations:

​1. Perform this exercise without aqua dumbbells.

2. Use a band or rope instead of dumbbells.

3. Add a jumping motion as you return to the starting position. 

4. Use a noodle instead of dumbbells. 

5. Perform without the arm extension.

Related exercises

1. Aqua Dumbbells Skier Swing
2. Alternate Aqua Dumbbells Swing