How to Do a Single Leg Romanian Deadlift
The Single Leg Romanian Deadlift is an exercise that can serve as a hamstring exercise or a balance exercise because it is done on one leg. Balance exercises are important to do because they work your core muscles while moving and because they help improve your balance. As we age, our balance generally gets worse. Balance exercises will reduce the chance of falling and will strengthen your ankles.
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Instructions
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How to do a Single Leg Romanian Deadlift
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1
Stand on your right leg with a dumbbell in your right hand. Put your left hand on your hip. Left foot is off the ground. Find a point on the floor about three feet in front of you to stare at.
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2
Slowly bend over and place the dumbbell vertically in front of your right foot. Leave it on the floor.
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3
Squeeze your right glut muscle and abs. Push through your right heel and stand back up, pushing with your hamstring and glut muscles.
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4
Reach back down and pick the weight up. This is one repetition. Do 5 to 8 repetitions on the right leg.
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5
Switch legs and hands. Repeat the exercise on the left side 5 to 8 times.
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1
Tips & Warnings
As this exercise gets easier switch to a heavier weight. If a 3 lb. dumbbell is too heavy, start with a 1 lb. dumbbell and work your way up. Choose a dumbbell that won't roll away from you when you set it down. Keep your gaze focused on the spot you chose on the floor. It will help.
This exercise is very challenging to your balance. Stand near a wall to catch yourself until you are sure your balance is good enough not to need the wall. Ideally though, your hand will remain on your hip and you will tap your foot on the floor to catch your balance if need be.
