One-leg SLDL

This is an exercise I often use in my own training and find it very effective. The One-leg SLDL targets the hamstrings, glutes and is great for balance and stability. This exercise is also fantastic for proprioceptive work at the ankle. It is good for a wide range of sports but I do highly recommend it for ice hockey players to incorporate into their training. Due to the exercise not requiring high loads it reduces the risk of injuries, particularly to the back. The One-leg SLDL can be used as a dynamic warm up exercise too.

So what are the key points to the One-leg SLDL?

- Keep good posture ensuring the back is flat and shoulders are engaged.
- Hold dumbbell in one hand and keep the opposite foot planted.
- Lean forward causing hip flexion.
- Elevate none planted foot while keeping leg straight and point toes to the floor.
- Keep hips square.
- Lean until torso and extended leg are parallel with the floor.

Perform 5 - 12 reps on each leg depending on training level. This exercise is very effective when incorporated into a super set.

So there you have it, the One-leg SLDL! Top exercise for hamstrings, glutes and stability. Great for a wide variety of sports and highly recommended for ice hockey.