Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift is an effective exercise that focuses on strengthening the glutes, hamstrings and core while improving balance and stability. The exercise also challenges the flexibility of the hips and lower body.

Correct Form and Technique

How to perform the Single-Leg Romanian Deadlift with proper technique:

  1. Starting position: Stand on one leg, with the other leg slightly lifted backwards. Hold a dumbbell or kettlebell in your hand opposite your standing leg for balance.
  2. Movement: Hinge forward from the hip, keeping your back straight as you lower your torso toward the ground. The rear leg should be lifted in a straight line backwards.
  3. Ascent: Tighten your glutes and use your hips to return to a standing position, balancing on one leg.
  4. Breathe: Breathe in when you lower your body, and breathe out when you stand up.

Common Errors

To avoid injury and ensure proper form, avoid these common mistakes during the Single-Leg Romanian Deadlift :

  • Curved back: Keep your back straight all the way down to protect your lower back.
  • Fast movement: Perform the exercise slowly and controlled for better balance and muscle activation.
  • Incorrect hip position: Make sure the hips stay parallel to the ground and avoid twisting the body.

Modifications and Variants

Adapt the exercise to your level with these variations:

  • Beginner level: Use the support of a chair or wall for balance, or perform the exercise with both feet on the ground.
  • Advanced level: Hold a weight in your hand to increase resistance or add a row variation to activate your upper back at the same time.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions on each leg. This exercise can be integrated into lower body or balance focused training sessions.

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