Single Leg Romanian Deadlifts
Works: hamstrings, glutes inner thigh, core
Beginner Modifications: Instead of lifting the back leg, tap the foot down behind you for balance. Keep a slight bend in the front leg as you lean forward, and tap the back foot in as you stand. Use the glutes of the front leg to lift you up and down.
**This move can be done with or without weights, and you can use a chair/wall to help with balance. **
How To Do It
A. Find your balance by finding a spot on the floor 6 feet in front of you, and contracting your core.
B. Lift one other leg up and to the front of you, driving the knee up to hip level and transferring your weight to one foot. Keep a slight bend in the knee of the standing leg.
C. Push your lifted leg to the back of you, as you hinge forward from the hips. Keep your back flat and hips facing the floor, with your chest open. Tap down for balance at any time.
D. Using your glutes, keep your back flat as you lift back to starting position. Drive the knee forward again and repeat on the same side.
Tip: engage your hips to drive you down and up, and focus on using the glutes - NOT YOUR BACK - to do the lifting. If you feel this in your low back, it is doing too much of the work. Switch to an easier modification to work up to proper form.