Ankle Instability: One-Legged Deadlifts Progression

This One-legged deadlift progression can add more strength in your entire leg and give more stability to your ankle which may be weak or unstable from a previous or current injury.

Start by holding a 5 pound weight in your hands. With nice tall posture engage your core muscles below the belly button. Plant your entire left foot on the ground with both knees straight.

When you bend forward at your hips press your opposite leg and knee straight back and reach your arms down to the floor with the 5 pound weight. Remember to keep both hips level and don’t lock out or hyper extend the left knee.

Repeat this for 5 to 10 repetitions for 3 sets to start on each side.

This One-legged deadlift progression can add more strength in your entire leg and give more stability to your ankle which may be weak or unstable from a previous or current injury. It’s great for building your strength and balance in any sports involving jumping, running, cutting, or hiking and even rock climbing.

If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.