SINGLE LEGGED ROMANIAN DEADLIFT (RDL)

Muscle Group
Primary – Posterior Chain (Hamstrings, Gluteus Maximus [Buttocks], Gastrocnemius [Calves])
Secondary – Erector Spinae, Latissimus Dorsi (Lats)

PERSONAL TRAINER INSTRUCTION  :

Single Legged Romanian Deadlift

The purpose of this exercise is to stretch the posterior chain, specifically the hamstrings and gluteus maximus (buttocks). This exercise is a hinge and not a squat. Do not do this if you have lower back pain. Begin the exercise by standing with your feet shoulder width apart.

Start the movement by hinging at the hips and pushing your buttocks back and leaning the torso forward while maintaining a neutral spine. Let your arms come down towards your knees and keep the weight in your heels. Lower until you feel a minor stretch in your hamstrings. Once you’re at the adequate depth, drive through the heels and consciously contract the gluteus maximus (buttocks) to stand back upright into the starting position.

If you’re holding weight, keep the weight positioned right over your shoes to keep the weight over the heels / midfoot. If the weight swings forward past your feet, the pressure will transfer to your lower back and not your hamstrings which is undesired.

The personal trainers here at Full Scale Fitness work with their clients on how to properly hinge. It is advised that you seek further assistance in learning how to do this movement correctly.

Muscle Group

Primary – Posterior Chain (Hamstrings, Gluteus Maximus [Buttocks], Gastrocnemius [Calves])
Secondary – Erector Spinae, Latissimus Dorsi (Lats)

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