SINGLE LEG CABLE RDL’S
The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. It even helps the development of dynamic flexibility in the hamstring muscles. It also helps to create the balance between your legs and reduce your risk of injuries by strengthening the hamstrings, butt and lower back muscles.
Start by standing with your feet shoulder-width apart and knees slightly bent. Raise one leg off the floor.
Flex your knee about 15-20% to activate the Glutes (butt). This helps to relieve any pressure on the lower back. Most people have weak glutes. If your glutes are weak, your hamstrings have to work harder to become synergistically dominant during the hip extension. This can lead to hamstring strains and injuries.
Without changing the bend in your knee, keep your back naturally arched, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat until you complete the set number of repetitions before switching over to the other leg.