Vidéos
Instructions
- Stand upright with feet hip-width apart and shift your weight onto one leg.
- Engage your core and slightly bend the standing knee.
- Hinge forward at the hips while extending the opposite leg straight back.
- Lower your torso until it’s nearly parallel to the floor, keeping your back straight.
- Return to the starting position by contracting the hamstring and glute of the standing leg.
Technical Tips
- Keep your spine neutral throughout the movement.
- Avoid rotating the hips; keep them square and aligned.
- Perform the movement slowly and with control to maintain balance.
- Keep the back leg extended and in line with your torso for proper form.
Breathing Tips
- Inhale as you lower your torso forward.
- Exhale as you return to the starting position.
Restrictions médicales
- Hamstring strain
- Lower back injury
- Balance or vestibular disorders
What muscles does the Single Leg Romanian Deadlift target?
The Single Leg Romanian Deadlift primarily targets the hamstrings and glutes, while also engaging the lower back, core, gluteus medius, and hip stabilizers.
Can I do the Single Leg Romanian Deadlift without weights?
Yes, the bodyweight version is highly effective for improving balance, control, and posterior chain activation without any equipment.
Is the Single Leg Romanian Deadlift good for fixing muscle imbalances?
Absolutely. This unilateral exercise helps correct strength and coordination imbalances between the left and right sides of the body.
How do I keep my balance during the Single Leg Romanian Deadlift?
Focus on a fixed point in front of you, engage your core, and move slowly. You can also start near a wall or use a light fingertip support for stability.
Should my back leg bend during the Single Leg Romanian Deadlift?
No, your back leg should stay extended in line with your torso to ensure proper hip hinge mechanics and muscle engagement.
Description
The Single Leg Romanian Deadlift is a unilateral bodyweight exercise that strengthens the posterior chain, with a primary focus on the hamstrings and glutes. It is an excellent movement for developing single-leg stability, hip control, and muscle coordination. By hinging at the hips and extending one leg backward, this exercise recruits stabilizing muscles while improving balance and posture. Ideal for functional training, rehabilitation, or athletic conditioning, it helps correct muscular imbalances between limbs and enhances neuromuscular control. Since it requires no equipment, it is accessible and adaptable for various fitness levels, making it a valuable addition to both home and gym routines. This movement builds foundational strength crucial for running, jumping, and lifting, while also promoting injury prevention through improved joint stability and proprioception.