Single Leg Barbell RDL with a Lunge

The Single Leg RDL is one of the most important and beneficial exercises anyone can do.  Primarily because it targets the posterior chain, Glutes & Hamstrings to be specific.  Not only does it add much needed strength to that area, it also forces a lot of stabilizer muscles to come to play. Making it great for performance, rehab and pre-hab.

Great for any athlete, if you are involved in a running sport this is a must have exercise in your training plan. Above, you see this is executed with a barbell. SL RDL can be done simply with body weight or any weighted object like a kettlebell, dumbbell, neighbors cat, etc.

A few key points

1. Maintain a straight line from the heel to the top of the head

2. Hinge at the waist, do not bend

3. Drive heel towards back wall

4. Try to maintain level hips, contract the 'up' legs glute

5. Think and focus about the down legs Glute and Hamstring firing

6.Come completely vertical before placing your foot on the ground

 

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Cheers, WES

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