Bottle Weighted Single Leg Romanian Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Single Leg RDL, Single Leg Romanian Deadlift
How to: Bottle Weighted Single Leg Romanian Deadlift
- Stand on one leg with a slight bend in the knee while holding a weight in the opposite hand.
- Hinge at your hips while extending your free leg backward, lowering the weight towards the ground.
- Keep your back flat and engage your core.
- Return to the starting position by driving through the heel of the standing leg.
Common Mistakes
- Rounding the back during the movement.
- Not engaging the core.
- Losing balance and stability while lifting.
Modifications
- Perform without weights until you gain confidence and balance.
- Use a wall or chair for support if necessary.
Tips
- Maintain balance by focusing on a spot in front of you.
- Lower the weight slowly to engage the muscle effectively.
Tags
hamstrings
balance
strength
glutes
lower body
weight training