Keystone Exercise to Lower Body Strength

Keystone Exercise to Lower Body Strength

Hey guys, Tyler here from Warrior Lower Body. This custom video is for everybody over at

Now I want to highlight the number 1 exercise that you should be able to perform before doing any lower body training.

Car versus Bike – A Painful Knee Story

Before I do that I want to give you a little bit of background as to why I am qualified to teach you this exercise.

Several years ago, I was in a bike versus car accident and I was actually on the bike. This caused a lot of damage to my leg I needed surgery and I had to re-learned how to walk again.

In my experience, we learn how to walk, we learn how to squat, and we learn how to get to the point where I can do one-leg squats and things again.

I came up with some really basic exercises that people need to know how to do before they can do any lower body training.

I want to teach you that exercise today and make sure that you know how to do it with perfect form so that you can teach your clients and you could teach yourself the proper way to fire muscles before doing any lower body training.

Keystone Exercise to Lower Body Strength

To start with I just want to show you the exercise yourself and go to some kind of features involved with this. The exercise I am talking about is the Unweighted One-Legged Deadlift.

So this is how you do this, I am going to plant my left foot. I am going to shift my center of gravity over the center of my left foot and I am going to come down keeping my spine and everything neutral and come down and back up.

Why should you be able to do this under control?

Well, if you do it under control, not only are you going to show that you have good hamstring mobility because you can come down past a 90-degree position while still maintaining a neutral spine but you are also showing that you can use your glute muscle and your hip external rotators to stabilize yourself on one leg.

This is so important because anything that you do in athletics is a single leg, running, sprinting, jumping, and we want to make sure that these muscles are properly firing to facilitate hip extension rather than the other muscles which is particularly what other people cause injury.

What Should Move First? The Hip or the Knee

Here’s what we are going to do. We are to look at some of the mistakes that other people when focusing on the legged deadlifts.

But one thing that I see more common than anything else is they are moving the knee first rather than the hip.

Somebody starting their one leg deadlift they bend through the knee go forward and then they come down with their body.

There’s nothing wrong with having some degree of knee flexion on the one-legged deadlift. However, the movement should be initiated through the hip.

When you start with your one leg deadlift, make sure that you are starting with your weight back through your heal and you are moving through your hip almost like your shin is buried in sand and come into that bottom position. Then you squeeze that glute muscle to facilitate hip extension.

Common Mistakes People Make

Now another common mistake I constantly see is people not being able to fire their glute muscle. I had clients that took 6 months order to build a mental connection to their glute muscle.

So you can work on manual glute firing drills once you lie down on your stomach and you can have them learn how to fire their glute in extension like this and eventually work to the point where they can hold the top position of the one leg deadlift where they are just holding here, the glute is firing, the pelvis is stable, and then also work on holding the bottom position.

Once you get to the top and bottom positions work on moving through those two positions nice and control to use that muscle for the unweighted one-legged deadlift.

From there, your glute muscles will be firing properly and you will be well prepared to move on to things like deadlifts and maybe Olympic lifts down the road, one-legged squats, two-legged squats, and so on so forth.

So make sure you can do a perfect one-legged deadlift before initiating any lower body training. This will help you in a long run, guaranteed.

Now if you want to know more foundational mobility and stability exercises as well as the complete movement progression system for body weight and lower body exercises make sure to check out the brand new Warrior Lower Body system by clicking the link below.

Thank you so much for watching and keep on working on your one-legged deadlift.

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