Mobility · Body
Single-leg Romanian deadlift
Stand on your right leg with a little bend in the knee, a light dumbbell in your right hand. Hinge at the hip: the upper body goes forward as the left leg goes straight back, so body and back leg make one line like a see-saw. Go as low as you can with a flat back, then stand up by driving the hips forward. The back foot touches down only when you are upright. Same number on both legs. Hold a rack lightly with the free hand if you lose balance. Start with a test set of 5 light reps; pain 3/10 or more stops it for the day.
- Trains
- Balance, Hip mobility
- Dose (suggestion)
- Test set of 5 light per leg, then 3 sets of 8 per leg with 2 reps left in the tank
- Count
- Reps with a flat back and without putting the foot down, out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.