barbell single leg deadlift
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站立，双脚分开与臀部同宽，正手握住杠铃在大腿前面。 将重心转移到左脚上，并将右脚稍微抬离地面。 臀部向前转动，保持背部挺直，右腿向后伸展以保持平衡。 将杠铃向地面降低，使其靠近身体，左腿稍微弯曲。 在底部暂停片刻，然后启动臀肌和腿筋，将躯干抬回到起始位置。 重复所需的重复次数，然后换边。
Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Shift your weight onto your left foot and lift your right foot slightly off the ground. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. Repeat for the desired number of repetitions, then switch sides.
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exercise.cta.desc1 barbell single leg deadlift exercise.cta.desc2
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