This multitasking twist on a one-legged deadlift, created by Brave Body Project trainers Lindsey Clayton and Amber Rees out of New York City, challenges your balance, strength and core stability all at once. Do three sets of 10 to 12 reps on each leg.
Hold a light pair of dumbbells at your waist with your palms up and elbows bent. Stand on one leg with your knee slightly bent and lift your other foot off the ground, knee bent.
Move: Hinge at your hip to fold forward while simultaneously extending your lifted leg rearward and reaching your arms forward as if serving with a tray. Reverse these steps to stand up to the start position, then kick your free leg forward and extend your arms down to the bottom of a biceps curl to complete one repetition.
“When performing the deadlift, roll your shoulders back to ensure your spine stays neutral, and keep your hips square and even throughout.”