Single-Leg Romanian Deadlift (SLRDL):
The SLRDL has been my FAVORITE leg exercise as of late. It's a great way to work on single leg strength, get some hamstring gains, and improve the glutes! It really works your entire posterior chain. Not only that, but they also work on balance and coordination! It's a win win!
Below are a few ways that you can work on the Single Leg Romanian Deadlift if you aren't quite ready for the weighted free-standing version.
A note about these variations - they are not any less than. They are modifications that can be used to work up to a free-standing variation without wobbling around the place through the whole set.
Trying to balance throughout the whole movement defeats the purpose of the exercise. Some wobble is warranted of course at first, but it shouldn't be excessive. A few other pointers when learning the exercise is to make sure your hips and shoulders stay square to the ground - the hips shouldn't be opening up. Your back should be flat and your body should be in a
straight line from head to the foot that is extending back.
I tell ya this, I humbled myself and worked on them for months with no-weights.
Here are a few variations:
- Bodyweight Single Leg Romanian Deadlift
- Foam Roller Single Leg Romanian Deadlift - this a great variation to hone the movement. Using a Foam Roller will help you learn how to keep your leg tracking
behind you as well as teaching you how to keep your hips square to the ground!
Single Leg Romanian Deadlift with a band - this is a variation similar to the Foam Roller variation above. The band is looped around your neck and your foot that will be tracking behind you! It's another great way to master the RDL!
- Braced Single Leg Romanian Deadlift
- B-Stance Single Leg Romanian Deadlift - you may have heard this called Kickstand RDL or Staggered Stance RDL. This variation is a great way to build up to the full RDL.
