At Bullett Performance Training one of the foundational lower body lifts we use is the 1 DB SLDL, one dumbbell single-leg deadlift. This unilateral exercise promotes balance, stability, and strength throughout the entire posterior chain.
Begin this exercise on a single leg with the knee slightly bent and the dumbbell in the opposite hand. Start by driving the hips back and while maintaining a flat back extend the opposite leg behind you. Continue to extend until you are roughly parallel to the floor with the torso and the downed leg is engaged in a high hinge. Complete the exercise by pushing the hips forward and returning to the position you started.
This exercise is excellent for athletes as many movements in sports are done off of a single leg and require balance, stability, and strength to be done well and repeatably.