A true test of core strength, mobility, stiffness and balance is the unilateral barbell deadlift. Due to its persistent focus on scapular retraction and depression while in a hinge, most simply don’t ever try it and go the leg curl machine….which is lame. The spine must remain neutral while the pelvis is stable. Moving through the single leg hinge, point the toes up to the shin (ankle dorsiflexion) which will help the talus bone stay inline with the patella tendon. The ankle should not rotate in our out away from the femur. Start with the bar and perform higher volume sets 8-15 mastering corrective exercise technique before adding weight. The balance leg is slightly fixed at the knee to avoid using too much hamstrings causing the pelvis to tilt and the back to hurt. Be smart.