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Alternate-Leg Dead Lift
Hold a 5- to 15-pound dumbbell in each hand and stand on your right leg, lifting your left leg a few inches behind you. Keeping your back straight, lean forward from your hips until your body is almost parallel to the oor, the weights in line with your shoulders. Return to start, do 12, then switch legs.
单腿提举
每只手握一个5 到15 磅重的哑铃，右腿站立，左腿抬起向后伸几英寸。背部挺直，臀部到上身前倾，直到身体几乎与地面平行、哑铃与双肩平行。回到起始动作，做12 次，然后换腿。
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