THE ONE-LEG ROMANIAN DEADLIFT
Areas trained: GLUTES, HAMSTRINGS
Technique
Start standing upright with your weight on one foot. Hold a dumbbell tightly in your opposite hand to the leg that is in contact with the floor and always keep this dumbbell close to your body.
Hinge at your hips, pushing them back while keeping your weight distribution predominately through your heel and maintain a soft knee throughout. Take three to four seconds to lower and come down as far as you feel comfortable and your hamstring flexibility allows.
Extend your free leg back in a straight line with a slightly bent knee as your torso hinges forwards.
At your lowest position under control, you would ideally have a straight line from the bottom of your free leg to the top of your head.
Pull yourself back up to the start by keeping your shoulder tight and pulling your hips through to finish, squeezing the glute on your planted leg.