Exercise of the Week: Single Leg RDL

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

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.

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....

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.

Here, I am incorrectly rotating my pelvis as I tilt forward.

Too Easy?? Too Hard??

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.

Too Easy?? Hold a weight in the hand opposite of your stance leg.

Let me know if you have any questions!
dominick@sanramonvalleypt.com