The single-leg Romanian deadlift (single-leg RDL) is an exercise that targets the muscles in the hamstrings, glutes, and lower back. It is particularly beneficial for improving balance, stability, and strength in the posterior chain. Here’s how you can perform a single-leg RDL:
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- Starting Position:
- Stand upright with your feet hip-width apart.
- Hold a dumbbell in one hand or use bodyweight alone for beginners.
- Movement:
- Shift your weight onto one leg.
- Keep a slight bend in the knee of the standing leg for stability.
- Slowly hinge at the hips and extend the free leg behind you for balance. Lower your torso and the weight toward the ground.
- Your body should form a T shape, with your torso and the raised leg approximately parallel to the ground at the bottom of the movement. Ensure your back remains straight and the hips are squared to the ground.
- Execution:
- Lower down until you feel a stretch in the hamstring of the standing leg, but ensure not to round your back.
- Slowly raise your torso back to the starting position while engaging your glutes and hamstrings.
- Complete all reps on one leg before switching to the other.
- Key Points:
- Keep your head and neck in a neutral position aligned with your spine.
- Maintain balance and control throughout the movement.
- To increase the difficulty, you can hold a dumbbell in the hand opposite the standing leg or use a kettlebell.
This exercise is excellent for athletes and individuals looking to enhance core stability and unilateral leg strength. Make sure to start with light weights or no weights until you master the form and balance required for this exercise.
