You are probably already familiar enough with the classic deadlift, which is to hold weights while you are standing, then lean from the hips, or rotate, lower the weights to mid-calf, then to ride up. The deadlift mainly tones your glutes and hamstrings, but the wrong variation of Gozo further triggers these muscles and challenges them in a totally new way.
This is because it requires you to incorporate other muscle groups. "When you do it right, you have to focus on balance on one leg, and it works not only your glutes and hamstrings, but also your heart," says Gozo. Basically, it's an exercise that pushes your entire body in one simple motion.
Related: How often do you need to do leg exercises to see results?
Let's break it up: Take two dumbbells, kettlebells, or a dumbbell. Start with a light weight; If you have the impression that you can easily tip the weight back and forth after completing the exercise several times, it is too light, says Gozo. On the other hand, if you have the impression that the weight is pulling on you and you do not have control over it, it's probably too heavy, and you should get off of it. 39, a weight. (Gozo details other bodybuilding tips like this one in Bodybuilding Guide for Strength)
Start by standing with your feet shoulder-width apart, holding the weights in your hands. Choose the leg that you are going to balance, and slightly bend this knee. Then, bend your hips while keeping your spine in a neutral position, that is, you do not want to bend or bend your back, lifting the opposite leg directly behind you. As you kneel at the waist and your leg becomes parallel to the ground, lower the weights in front of you until about mid-calf. At this point, your raised leg will probably be lined up with your back.
Rise up slowly, bringing your leg back. Squeeze your buttocks when you return to your starting position, then repeat the movement while lifting your other leg.
It's too difficult, you can still keep both legs on the ground and perform a traditional deadlift.
I've completely transformed my buttocks with this workout routine
If you're looking to challenge yourself even more, try moving with one arm holding the weight. In this variant, the instructions remain the same, except that when you lower your weight, you hold it in the same hand as the leg that is lifted. Your opposing hand and arms will stay by your side.
Watch your shape: Gozo says that the common mistake with the one-leg deadlift is that people open their hips to the side. Remember to keep your upper body and your hips in a square facing forward and towards the ground as you move, she says. (Get more shape tricks in The Woman's Guide to Force Training )
Related: These are the 4 best leg exercises for people who want to see serious results
this movement is about balance and power, not speed. For variation of one leg, opt for six to eight repetitions on each side for three sets. For the two-leg version, perform 12 repetitions for three sets. Gozo says that you can incorporate this movement into any bodybuilding routine or leg routine.