The single-leg deadlift is a valuable addition to your training routine that can help build hamstring and overall posterior chain strength, but are you sure you're even doing the exercise correctly? Plus it challenges your stability and balance. Very similar to the kettlebell single handed deadlift the 1 leg deadlift requires you to keep a very flat lower back while bending forwards from the hips.. A good cue is to corkscrew the rear foot inwards. Supported Single-Leg Deadlift. About Us. The chest should be kept up and focus placed down at about 3 feet in front of you. The single-leg Romanian deadlift (RDL) is one of the most popular unilateral lower body exercises for training the posterior chain and for good reason. Single-leg deadlifts are a great way to train balance, equilibrium, and proprioception. This makes them more stable and less prone to injury. Finally, single leg exercises like the Romanian Deadlift place more demand on the ankle, knee and hip joints. If you feel wobbly when you attempt a standard SLRDL, then try these progressions. Add these supported variations to your program. If a big barbell deadlift is your goal, the single-leg deadlift may an excellent assistance exercise for you. They both offer a ton of benefits including core and single-leg stability, increased sports performance, and improved lower-body mobility. The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. The Value of the Single-leg Deadlift. Try to avoid opening up the hips too much by keeping the rear toes pointing downwards as opposed to outwards. Here's how to master the move. The single leg deadlift is a great exercise to give your glutes and hamstrings a real workout. Related: The 10 Best Unilateral Exercises As with any RDL or hip hinge, the support leg needs to maintain a slight knee bend or “soft knee” position (10-20 degrees of knee bend). The single-leg deadlift (SLDL) has so many benefits that it should be in everyone’s training arsenal. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. The single-leg deadlift is one of those skills, and it is not only the one that is my favorite, but the one I believe is most often underutilized. The Single Leg RDL, therefore, challenges and improves your balance much more quickly and efficiently. One of the most common mistakes I see during single leg RDL’s is using an overly straight leg position on the support leg (the leg that’s in contact with the ground). 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