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Exercise of the Week: Single Leg RDL

8/22/2020

1 Comment

 
One of the most prescribed (and most favorite) exercises I give to patients is the single leg Romanian deadlift.  It is such a well rounded exercise that can be easily progressed and regressed, works on multiple muscle groups, challenges balance, and emphasizes proper lifting mechanics.  I give the SLRDL for most lower limb injuries and even low back pain when appropriate during the course of treatment.

The SLRDL

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Start standing on the leg you are intending to strengthen; knee locked, standing tall, glute engaged.  Opposite leg is in the air with hip and knee bent.
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Next, swing your opposite leg back, maintaining a FLAT BACK and VERTICAL SHIN.  Hold for a second or two.  Return to standing WITHOUT the opposite foot touching the ground.
Repeat 10x 3 sets.  ​Try to not let your swing leg touch the ground throughout the set.

The Details....

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As you tilt forward, make sure your back and pelvis is level with the ground.  You can keep your forearm on your back as a guide.
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Here, I am incorrectly rotating my pelvis as I tilt forward.

Too Easy?? Too Hard??

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Too difficult to keep your balance? Try getting close to a counter or use a foam roll for a little help.  Try just to use a couple fingers for balance.
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Too Easy?? Hold a weight in the hand opposite of your stance leg.
Let me know if you have any questions!
dominick@sanramonvalleypt.com
1 Comment

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