Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift (SL RDL) is an effective exercise that focuses on strengthening the hamstrings, gluteus and lower back muscles. This unilateral movement improves balance, coordination and muscular symmetry, making it ideal for injury prevention and enhancing athletic performance.

Correct Execution of the Single-Leg Romanian Deadlift

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and a slight bend in your knees.
  2. Shift your weight to your left leg and lift your right foot off the floor, keeping it behind you with your toes pointing down.
  3. Hold a dumbbell in your right hand in front of your thigh, or let your arms hang freely.
  4. With a neutral spine and tight core, hinge at the hip by bringing the torso forward while the right leg extends back.
  5. Lower your upper body until it is almost parallel to the floor or until you feel a stretch in your left hamstring.
  6. Push through the heel of the left foot to return to the starting position, keeping the hips square throughout the movement.
  7. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rounding the back: Be sure to maintain a neutral spine throughout the movement to protect the lower back.
  • Rotation of the hips: Keep the hips square and parallel to the floor to ensure proper muscle activation and balance.
  • Excessive knee bend: Keep a slight bend in the knee of the standing leg, but avoid bending it too much, as this can reduce the effectiveness of the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without weight to focus on balance and technique, or use a wall or chair for support.
  • Advanced: Add weight by holding a dumbbell or kettlebell in the opposite hand of the standing leg, or perform the exercise on an unstable surface to increase the balance challenge.

Number of Repetitions and Sets

Aim for 3 sets of 8-12 reps on each side. To build muscle strength and stability, perform the exercise 2-3 times a week.

Breathing

Inhale as you lower your torso down and exhale as you return to the starting position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Romanian Deadlift:

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