Single-leg Romanian Deadlift with Dumbbell
Muscle Groups: Hamstrings, Lower Back
Single-leg Romanian Deadlift with Dumbbell focuses on Hamstrings, Lower Back, with Traps, Lats, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Romanian Deadlift with Dumbbell with proper form and technique.
- 1
Stand on one leg with a slight bend in your knee, holding a dumbbell in the opposite hand.
- 2
Hinge at your hips, lowering the dumbbell towards the ground while keeping your back straight and your other leg extended behind you.
- 3
Pause briefly when your torso is parallel to the ground, then return to the starting position by driving through your standing heel.
- 4
Switch legs after completing your set.
Tips for Success
These tips will help you perform Single-leg Romanian Deadlift with Dumbbell safely and effectively while maintaining proper form.
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Keep your back flat and avoid rounding your spine to prevent injury.
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Don't let your standing knee collapse inward; keep it aligned with your toes.
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Focus on balance; if you feel unsteady, practice near a wall or sturdy surface.
Secondary Muscles
While Single-leg Romanian Deadlift with Dumbbell primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Lats, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Romanian Deadlift with Dumbbell, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Romanian Deadlift with Dumbbell, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
