The Single-Leg Assisted Romanian Deadlift (S/L Asst. RDL) is a variation of the Romanian Deadlift exercise that focuses on developing single-leg strength, balance, and stability. It involves performing the movement while maintaining balance on one leg with the assistance of a supporting object.
Here's how to perform a Single-Leg Assisted Romanian Deadlift:
- Begin by standing next to a stable object such as a wall, sturdy furniture, or a squat rack. This object will be used for support during the exercise.
- Stand tall with your feet hip-width apart, toes pointing forward, and engage your core for stability.
- Shift your weight onto one leg while slightly lifting the opposite leg off the ground, extending it slightly backward for balance. The supporting leg should have a slight bend in the knee.
- Reach forward with both hands, maintaining a straight back and a neutral spine. Aim to bring your hands towards your standing foot, while simultaneously extending the opposite leg backward.
- As you hinge at the hips, push your glutes back and lower your upper body, while keeping the extended leg and your back in a straight line. The movement should come from your hip hinge, not your lower back.
- Continue lowering your upper body until you feel a stretch in your hamstrings or reach a comfortable range of motion. At this point, you may lightly touch the supporting object with one hand for balance, if needed.
- Pause for a brief moment at the bottom position, then engage your glutes and hamstrings to reverse the movement. Keep your core engaged and maintain control as you return to the starting position.
- Repeat for the desired number of repetitions on one leg before switching to the other leg.
Tips for performing the Single-Leg Assisted Romanian Deadlift:
- Choose an object for support that is stable and at an appropriate height for your arm's reach.
- Keep your standing knee slightly bent throughout the exercise to help maintain balance and stability.
- Maintain a neutral spine and avoid rounding or arching your back excessively.
- Engage your core muscles to stabilize your spine and support the movement.
- Focus on maintaining control and balance throughout the exercise.
- Start with a lighter weight or no weight at all until you feel comfortable with the movement and can maintain proper form.
- As with any exercise, listen to your body and adjust the difficulty level and range of motion according to your ability and comfort
- If you have any concerns about your balance or stability, consider performing this exercise under the guidance of a fitness professional.