The correct technique and form for the Russian Deadlift and Single Leg Deadlift.

Russian Deadlift:

Step 1) Stand with your feet shoulder width apart and hold a barbell at mid thigh level.

Step 2) Keep your back straight and bend at the hips to lower the bar towards the ground.

Step 3) Keep the bar close to your shins without touching and lower until you feel a stretch in your hamstrings. Do not go all the way to the floor, stop just above if you are flexible enough or just stop once you feel the stretch.

Step 4) Contract your glutes and extend your hips forward to pull the bar up back to the starting position.

Single Leg Russian Deadlift:

Step 1) Balance on one leg holding a barbell with both hands.

Step 2) Bend the standing leg slightly then lower the bar to shin level while keeping your back straight.

Step 3) Slowly raise back up to the starting position.