Single-Leg Romanian deadlift

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1. Assume a single-leg stance. Hold a dumbbell in the opposite hand of the supporting leg. Keep the back straight and the torso tight. Look straight ahead with the shoulder blades retracted.

2. Lower the upper body by bending at the hip. Keep the back straight.  Lower the dumbbell down the thigh and shin of the supporting leg. Push the hips back and slightly bend the knee during the descent.  

3. Swing the free leg back so it stays in line with the torso. Lower the upper body until a mild stretch is felt in the hamstrings. Return to the starting position.

4. Perform the prescribed number of repetitions and switch sides. Focus on pushing the hips back and not on bending at the hips. The movement occurs at hip level. Keep the spine neutrally aligned throughout the entire exercise.

NEXT: Stationary lunge to overhead press