When
you think of leg training, you think squats, lunges,
leg press, leg extensions, leg curls, maybe stiff-legged
deadlifts, right?
If you think about it further, those exercise are all just straight up and down. If you're an athlete or simply want to be stronger in ALL sorts of movement patterns (and be less susceptible to injury!), you need to train LATERALLY as well.
The
Solution: One-Arm Dumbbell Sumo Reaching Stiff-Legged Deadlifts
This exercise is going to train your legs and lower back to function in an entirely unique and extremely USEFUL way...moving SIDEWAYS with resistance.
In addition, this exercise is also going to very strongly target the inner thigh muscles (called the adductors) with an isometric contraction.
And while it tends to be women who are more concerned with the inner thigh area, it's also critical for MEN to have strong, powerful adductors...after all, how many athletes have you heard of injuring themselves with a pulled groin?
The "groin" muscles are the ADDUCTORS...and they likely wouldn't have pulled it if they would've trained in this movement pattern.
To do this one, all you need is a single, moderate-to-heavy dumbbell (obviously you want to start lighter the first time you do this one).
Take a wide "sumo" stance on the floor, toes point out a bit. How far you point them outwards will be up to you and your preference. The dumbbell should be by your left foot.
Now, keeping a tight arch in your lower back (important!), bend forward at the waist and grasp the dumbbell handle.
Next, using a "stiff-legged deadlift" movement, lift the dumbbell off the floor, come up to ALMOST vertical (don't come to fullly vertical so that you maintain tension in the lower back muscles).
Now lean to the OTHER side and set the dumbbell down by your right foot. Once you've done that, reach across your body with your other hand and pick up the dumbbell.
Pick up the dumbbell, come up, then bring it back over to the other side again.
Here's a side view of the exercise. Again, a key point here is to maintain a nice, tight arch in your lower back during the ENTIRE exercise. This lateral movement pattern will be targeting muscles that may not have gotten much work before, so we want to be sure to protect the lower back.
The Bottom Line:
Lateral
leg training is EXTREMELY important and is almost
completely neglected in most programs...and yet
is has TREMENDOUS potential to dramatically improve
athletic performance very quickly, in addition to helping prevent common injuries!
This very simple
exercise allows you to target your adductors and
abductors in the lateral movement pattern quickly
and easily, while giving you the option to add
substantial resistance, if you need it.
