Video Series - Standing T's

You may find this exercise listed on your strength routines. Standing T seems like a deceptively simple exercise and we like it for just that reason. But to do it correctly is not so easy! It is also known as a single leg deadlift which sometimes scares people away as that sounds like "serious" weightlifting.

We like it more than a traditional deadlift because although it is a simple movement, it challenges your balance and control while targeting your glutes and a whole host of other stabilizing muscles in your core and back.

Non-weighted version using right arm and left leg

Stand on your left leg with your right knee slightly bent. Set your core and keep your head in a neutral position with your gaze forward as you hinge forward keeping your back flat. As your chest lowers toward the ground your right leg will extend out behind you and your left arm will extend straight forward in front of you.Using your glute on that left leg, slowly raise back to the starting position. Without putting your foot down, maintain balance and repeat the motion for the number assigned. Switch sides.

Weighted version

Some people find it easier to balance at first if holding two small weights in their hands. Or you may hold one weight in both hands. Understand the pattern of movement and feel the targeting in your glutes on the standing leg before trying this exercise with heavier weights. 

Stand on your left leg with your right knee slightly bent. Set your core and keep your head in a neutral position with your gaze forward as you hinge forward keeping your back flat. As your chest lowers toward the ground your right leg will extend out behind you. Your arms with the weights will naturally hang down toward the ground. Using your glute on that left leg, slowly raise back to the starting position. Without putting your foot down, maintain balance and repeat the motion for the number assigned. Switch sides.

Targeting balance and strength

Either version is both a balance challenge, a hamstring stretch and a glute exercise. Move slowly and in control and only go as far forward as will be allowed with your range of movement. Everyone is different! Try bending your standing leg just a bit for better range of motion and to avoid locking the knee. Remember to keep your back flat and your core engaged and work to feel your glute working to move your body back to upright. 

Don't Tip the Table!

A common issue when performing this exercise is letting your hips tilt to one side. Keep your hips aligned like they are a table top. No Tipping! In this video, Coach Andria performs a Standing T with her non-weighted hip tipped up. She corrects to bring her hips to a flat table top and then tips again. Keep your hips table top flat!

There are many variations of this exercise but the key it to understand what muscles you should feel doing the work and what the basic pattern of movement is. Expect that this exercise will be easier on one side than the other. 

As always, if you find this exercise uncomfortable or painful. Stop and ask for alternatives.