Single Leg Romanian Dead Lift

Position: Hold the Barbell at arms length in front of the body. Stand tall with shoulder blades back and down..The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).

Movement:Transfer all of your weight onto one foot, lean forward from the hip and perform a single leg hip hinge (a single leg waiters bow) The rear leg should be raised until it is horizontal to the ground creating a straight line from your head, shoulder, hip, knee, and ankle of the rear leg. Once you reach the bottom of the movement, return to the start position by forcefully firing the glutes and extending the hip. The bar should stay close to the front leg through out the movement in order to reduce the stress to the lower back.